This document provides exercises to stabilize and strengthen the spine using a stability ball. It begins with instructions to warm up and stretch before exercises. A series of basic stabilizing exercises are described, such as leg and arm lifts while sitting on the ball. Further exercises to strengthen various areas are outlined, like bridges, hamstring curls, and prone exercises to work the back, arms, abdominals, and leg muscles. The goal is to stabilize and strengthen the muscles surrounding the spine.

1. HEALTHY SPINE
STABILISING and STRENGTHENING
EXERCISES
with STABILITY BALL

2. Before exercises you need to
warm-up and stretch your muscles.
BASIC SITTING
KNEES AND HIPS SHOULD BE
AT OR ABOVE 90 DEGREES

3. Stabilising - RIGHT / LEFT LEG LIFT

4. Stabilising - ARM / LEG LIFT

5. Stabilising

6. From position on the floor lift your hips, extend legs (BASIC BRIDGE), you can lift right
and left leg (ADVANCED BRIDGE) then curl hamstrings and lie hips on the floor.
You can also repeat few times HAMSTRING CURLS from BASIC BRIDGE.

7. Stabilising

8. Stabilising

9. Stabilising

10. Stabilising - ARM and LEG LIFT

11. Stabilising

12. Stabilising

13. STRENGTHENING EXERCISES
Strengthening arms

14. Strengthening arms

15. BASIC PRONE AND PRONE WALK - OUT

16. GENTLE ABDOMINALS

17. Strengthening
the abdominal muscles

18. Strengthening the back muscles

19. Strengthening the quadriceps femoris muscle

20. Strengthening the abdominal muscles

21. Strengthening the abdominal muscles

22. Strengthening the vastus lateralis muscle

23. Strengthening the gluteal muscles

24. THANK YOU FOR WATCHING
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under the " Lifelong Learning Programme".
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LITERATURE: Ingrid Palaščáková Špringrová „CVIČENI NA VELKEM PRUŽNEM MIČI”