Stability-Ball Seated Hip, Ankle, and Knee Mobilization
Improve hip, ankle, & knee mobility with seated stability ball exercises. Gently rock, bend, and point for better flexibility & balance!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup:
Choose a stability ball that is appropriate for your height. When sitting, your knees should be at or slightly below hip level.
Positioning:
Sit on the stability ball with your feet flat on the ground, about shoulder-width apart. Your toes should point forward.
Ensure your back is straight and your core is engaged. Place your hands on your hips or on your thighs for stability.
Hip Mobilization:
Start by gently rocking your hips forward and backward. Focus on keeping a smooth motion.
After a few rocks, shift to moving your hips side to side. Allow your upper body to follow the movement slightly.
Knee Mobilization:
While keeping your feet flat, bend one knee slightly and then straighten it, lifting your heel off the ground. Alternate legs.
Perform this movement slowly and with control to feel the stretch in your knee.
Ankle Mobilization:
With one foot flat on the ground, lift your toes up toward your shin while keeping your heel down. Then, point your toes down toward the ground.
Repeat this movement a few times on each foot. You can switch feet and repeat.
Maintain Control:
Throughout these movements, maintain your balance on the ball. Engage your core to help stabilize your position.
Cool Down:
Stop the mobilization after 5-10 minutes and take a few deep breaths, relaxing in a seated position on the ball before getting up.
Remember to listen to your body and only perform movements that feel comfortable.