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Domestic Violence and Abuse

Low Back Strain Injuries: Ball Walk Outs


Start by pulling in your inner core by making
your waistline skinnier below the belly button. Then roll out into a plank position on the
ball in full control with a flat spine. Lift one leg off of the ball with full control
while keeping your hips level with each other. Try to keep you toes pointed to the floor
as much as possible and lead with your heal. Do 3 sets of 5 repetitions holding for 5 seconds
on each side to start. Then progress to 3 sets of 5-10 repetitions
holding for 10 seconds when stronger. Plank walk-outs on a ball is great for strengthening
your core in coordination with strengthening your posterior hip and gluteal muscles. This can help with a faster functional recovery
and prevent future lower back strain injuries in sports and everyday physical activity.

Cesar Sullivan

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