Side Sit Up

(Round Stability Ball)

-Place feet against a wall (if you are a beginner) or on the floor (as shown) if you are advanced.

- Your top leg should be bent and in front of bottom leg.

-Cross your arms and maintain your body in a straight line (legs and torso form a straight line). This is the starting position.

-Tighten your abdominals throughout exercise.

-Lower yourself down as far as you can.

-Your head should not excessively flex toward your shoulder, keep it centerered.

-Neck should maintain a chin tuck

-Raise your upper body only as high to form a straight line with your lower body (i.e., return to starting position). Hold.

Repeat exercise on other side.

-Beginners may want to use a ‘Peanut Shaped” stability ball.

Placement on the Ball is crucial, if you want a lot of motion place your hip high on the ball, if you need to limit range due to injury, place your hips low on the ball (as shown).

Competency Criteria

Client‘s doesn’t rotate hips during entire set.

Client maintains neutral spine (no arching) throughout exercise.

At the top of the movement, client is not laterally flexed and doesn’t lose balance.