The document outlines an exercise ball and core stabilization class offered by Logan College of Chiropractic, focusing on spinal stability through various layers of muscles. It provides an overview of class rules, principles of stability, and a series of exercises designed to improve core strength and balance. Additionally, it encourages participants to ask questions and engage with exercises safely.

1. Exercise Ball and Core Stabilization Class Logan College of Chiropractic Southroads Health Center

2. Spinal Stability The bones, joints, discs, and other ligaments of the spine are adequately protected by the surrounding muscles, so as to avoid injury during sports and everyday activities.

3. Three Layers Deep Layer – spinal column with the bones, joints, and associated ligaments Purpose: structure and nerve input Middle Layer – Multifidus, Trans. Abdominis, Quadratus Lumborum Musc. Purpose: Static and dynamic stability support for individual spinal joints Outer Layer – Large Muscle groups of the back and Abdomen Purpose: Motion and energy transfer

4. Class Rules Ask Questions Work within Limits - Safety First. Quality before Quantity No Judgment, No Inhibition

5. Basic Principles Base of Support The wider the base, the more stable. Decreasing width requires better balance and stability Points of Stable and Unstable Contact Progression from stable to unstable Eyes open to eyes closed

6. Cat-Camel 1

7. Cat-Camel 2

8. Bracing

9. Seated on the Ball

10. Seated on the Ball

11. Seated on the Ball

12. Bird-Dog

13. Plank

14. Plank with Ball under Feet

15. Plank with Ball under Feet

16. Side Plank

17. Bridge

18. Bridge

19. Bridge with the Ball under Feet

20. Bridge with the Ball under Feet

21. Bridge with the Ball under Feet

22. Bridge with the Ball under Feet

23. Bridge with the Ball under Feet

24. Angels (wall or floor)

25. Angels (wall or floor)

26. Push Up Plus

27. Push up Plus

28. Bridge with Ball under Shoulders

29. Bridge with Ball under Shoulders

30. Bridge with Ball under Shoulders

31. Curl-Up

32. Dead Bug

33. Dead Bug

34. Front Bridge Forward Glide

35. Front Bridge Forward Glide

36. Kneeling Initially, try curling toes around ball for extra stability. Remember to brace! Once stable, progress to without toes. For an added challenge, hold a medicine ball in your hands and shift the weight around. Partners – Toss a small ball back and forth. Challenge by tossing high and low.

37. Just for Fun

38. Thanks! Please feel free to contact me with any questions you have concerning these or any other exercises.