The Four Point Balancing on a Ball is a balance exercise from the Exercise for Better Bones program specifically designed for the Athletic Level. This exercise should only be done with the correct sized and safe burst resistant physio or exercise ball.
Four Point Balancing on a Ball
We’re going into the four-point balance on the ball. It’s a lot of fun to do but it’s very important that we do it safely.
So what I’ve set up here is sort of a mock living room. I often encourage my clients to actually work alongside a sofa so you have a nice height here to stop you from rolling too far to one side.
Then you can take your sofa cushions off and put them along the other side. And you don’t have a chair right in front of you, you can actually just take a sofa cushion and put it forward.
As you’re balancing on the ball, you get the freedom of motion of the ball without the danger of toppling over. If you start rolling a little bit too far to the right or to the left, the cushions will stop you from rolling right over. You’ll butt up against them.
Make sure they’re high enough and firm enough and that will do the job.
Four Point Balancing on a Ball • Directions
Now for the four-point, you just need a little bit of space of gives on either side so you have that freedom of motion on the ball.
- From the widest part of the ball, you’re probably looking at maybe one inch beyond that.
- In front of you, you need to place that cushion about one foot in front of you. Or have the chair approximately a foot in front of you.
- Next, what you’re going to do is stand tall right behind the ball.
- In standing position you’re going to place the ball right up against your shins.
- Do not try to climb up on the ball. That’s sort of a big mistake people make.
- Just let the ball sit up against your shins.
- Your hands next are placed directly underneath your shoulders.
- From this position, this is where you take that little leap of faith. And you need to press off or push off from your toes. Your going to push off from your toes.
- In this position, you hands are directly still under your shoulders but they’re halfway down to the floor.
- You’re here, if you go a little bit too far, notice how that cushion’s going to stop me.
- Very stable, so it allows me that play. I don’t want it to be, initially, it can hold you a little bit, gives you that security. But eventually you want that inch of play all the way around.
- Take a step back and that’s your four-point balancing on the ball.
Exercise for Better Bones
Exercise for Better Bones is an exercise osteoporosis program designed for people like you. It is available for purchase at Amazon in printed book and Kindle formats.
It provides a safe and effective means to strengthen bone, reduce fracture risk, and build confidence. The Program has been successfully used by thousands of MelioGuide clients worldwide.
And hundreds of Physical Therapists and Physiotherapists have prescribed the Program for their clients.
Balance Exercises for Seniors Guidelines
For more information, check out my Balance Exercises for Seniors guidelines.