Friday, 7 March 2014

Exercise of the month - Ball/Wall Squat

Continuing the theme of squatting, this month we are showing you a different version of the Squat.  

For this version you can use a gym ball (slightly easier to maneuver yourself) or just with your back against a wall (slightly harder).

Ball squat against the wall
This will help you keep your knees behind your toes and maintain good posture while strengthening your muscles.

Start off standing upright with the ball behind you against the wall - you want the ball to sit just above your buttocks. Your feet will need to be a little further away from the wall than the rest of your body. Leaning against the ball slowly lower yourself down bending at the hips and knees until your thighs are at a right angle to your lower legs (as seen in the picture).

When you raise back up to standing make sure that you are pushing yourself up with the muscles at the front of your thighs and your buttocks, it is helpful to push your feet down into the floor and focus on the thigh and buttock muscles as you come up. Don't be tempted to aid in the upward movement by pushing your hands onto your thighs. Using the ball will help you to resist using your back muscles when coming up to standing as well.

Hazel is a Chiropractor at The Octagon Clinic