Note: This is a loose video transcription of ‘How to get Primal on a Swiss Ball! Part 1/5’

G’day guys! This is video 1 of 5 of ‘How to get primal on a Swiss Ball’.

Whether you have been using a Swiss Ball for a long period of time or just starting out, I am going to show you some progressions on how you can do some pretty tough exercises using the Swiss Ball. Basically, to help you increase the variety of things that you can do on a Swiss Ball to make this a more enjoyable way of getting primal and move your body. I’ve used these balls with clients and for myself for a lot of years. I’ve hurt my back in a number of different ways over the years, broke my lumbar spine and I slipped 3 discs before as well. It’s been pretty painful but the Swiss Ball has been a lifesaver. Bex and I sit on one of these everyday in front of the computer when we’re actually doing all of our computer work for you guys with social networking and the website. They really are amazing things.

This particular brand that we use all the time, is by an Australian company called AOK. In particular one that is called a Maxball. This is a 65cm diameter ball and it works best for me, as when I am sitting on this height, my hip is higher than my knees (see details here about sitting on Swiss balls). For certain other exercises that I actually do and prescribe, I use a smaller 55 cm ball (see sizing details here) but at least for now for this particular exercise that I’m going to get you to do today, you could use either size. So now let me show you what we’re going to go through and do. The ultimate exercise that you have seen in the beginning of the video is what I call a ‘Swiss Ball 4 Point Horse Stance’.

Swiss Ball 4-Point Horse Stance

Horse Stance Progressions

A: Prone 4-Point Horse Stance

 1.  Lie on the Swiss ball on your stomach.
2.  Put both your hands and feet on the ground.
3.  Lift the opposing arm and leg simultaneously. Alternate each side. Breathe in on the way up, out on the way down.
4. Pay attention to your arm placement. Don’t let your arms go straight out. Keep it at a 45-degree angle with your thumb up and don’t let your leg go straight to the side, keep it directly back behind you.

B: Kneeling Balance

1. Get on to the actual ball on hands and knees and just get used to balancing.
2. Keep a slight curve in your lower back. Don’t round out your back.
3. Hold position for about 60 seconds.

C: 4-Point Balance with alternating kickback

 

1. Kneel on the ball with both hands and knees in contact with the ball.
2. While keeping your hands on the ball, kick 1 leg backwards. Toes pointed. Stomach in tight.
3. Breathe in on the way up, hold your breath slightly, breathe out on the way back down. Same thing, alternating both sides.

D: 4-Point Balance with alternating arm lift

1. Kneel on the ball with both hands and knees in contact with the ball.
2. While keeping your knees on the ball, lift one arm up to a 45-degree angle with your thumb facing up. Stomach in tight.
3. Breathe in on the way up, hold your breath slightly, breathe out on the way back down. Same thing, alternating both sides.

E: 4-Point Horse Stance holding onto support

1. Find something to hold on to (e.g. tree trunk; desk).
2. Balance on the ball in the 4-point position, on hands and knees.
3. Grab the support (tree trunk; desk) with your right hand. Dig your right foot into the Swiss Ball and kick straight back with your left leg.
4. Alternate and do the other side.

F: 4-Point Horse Stance

Once you get the hang of the last movement, you can shift your arm away from the object that you’re holding, and do the previous progression without holding on to the support. Again, alternate sides to complete the exercise. Maybe try it for the first time on some grass or somewhere that if you do fall, it’s going to cushion the blow a little bit. Once you can get to the stage of doing this particular movement like that, it’s a fantastic exercise.

So, that’s part 1 of 5 on How to get Primal on a Swiss Ball!

Other videos in this series:
How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance
How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats
How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance- September 2013

Recommended Purchases

Swiss Ball / Stability Ball
AOK Health – AUS