The 4 Point Prone Physio Ball Contra Lateral Limb Raises is a low back exercise for beginners to improve hip extensor strength, trunk extensor strength, core stabilization, balance and proprioceptive capabilities.

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During the 4 Point Prone Physio Ball Contra Lateral Limb Raises the focus is on strengthening the low back because it is part of the core and hence important for energy transfer when hitting the ball.

The posterior aspect of the core is very important in energy transfer and injury prevention and hence should be strengthened regularly to ensure proper joint integrity and enhanced energy transfer. Find out more about Why Core Training for Tennis Players is Important.

4 Point Prone Physio Ball Contra Lateral Limb Raises Description

4 Point Prone Physio Ball Contra Lateral Limb Raises

4 Point Prone Physio Ball Contra Lateral Limb Raises

  1. Lie on top of the physio ball with the hips and trunk
  2. Position hands and knees on the ground (face down) with arms and legs extended; arms are underneath the shoulders and knees are in line with shoulders
  3. Raise opposite limbs (arm & leg) simultaneously; hold 1 second and descend; extend chest and retract the scapular throughout the movement; keep looking forward during movements
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