Physiotherapy - using a gym ball

This programme offers exercises to aid your fitness and wellbeing. It is provided by KMPT Physiotherapists. As we have not met you or assessed your personal fitness level and risk factors, please ensure that you check with your doctor or medical professional to complete the ‘fitness to exercise’ assessment form prior to starting this exercise routine.

Publication date:
01 March 2020
Date range:
March 2020 - ongoing


Sitting exercises


  • Sit up straight
  • Shoulders back and down
  • Feet hip width apart
  • Hands resting on your knees

1. Roll the ball back and forward

  • Keep your upper body and head still.
  • Pull in your tummy muscles to tuck your bottom underneath and roll the ball forward
  • Then roll the ball back and sit up tall.
  • Repeat 20 times.

2. Roll the ball side to side

  • Keep your upper body and head still.
  • Let your lower body do the work and try to keep your leg muscles relaxed.
  • Repeat 20 times.

3. Roll the ball in a circle (hula hoop style)

  • Use your tummy muscles / lower body to move the ball.
  • 10 times clockwise, 10 times anticlockwise

4. Balancing

  • Try placing feet together, then shut your eyes and stay still (10-20 seconds x5)
  • Try carefully lifting one foot off the floor and balance – make sure you stay sitting upright! (10-20 secoonds x5 each leg)

Shoulder bridge 1

  • Start with you feet on the floor and your shoulders laying flat across the gym ball
  • Let your bottom drop down towards the floor then squeeze your bottom and lift back up.
  • Repeat 20 times

Shoulder bridge 2

  • Start by laying on the floor with you head furthest away from the gym ball
  • Play your legs onto the gym ball
  • Take your arms wide apart to help with balance
  • Lift your bottom up into the air then lower slowly down
  • Repeat 20 times.


  • Start by lying back with your shoulder blades on the ball.
  • Tuck your chin, lift your head and reach your hands towards your knees.
  • Relax back and repeat 15 times.


  • Start with toes and hands on the floor.
  • Lift left arm and right foot in the air.
  • Hold for 5 seconds then repeat on the other side.
  • Swap sides until you have completed 10 repetitions on each side.

Back lift

  • Lie on your front over the ball.
  • Rest your hands on the back of your head or hover them out to the side.
  • Lift up using your lower back muscles. Keep your neck relaxed and look at the floor -> don’t strain your neck!
  • Repeat 15 times.

Side leg lifts

  • Start with both feet on the floor – one on top of the other, and your hand on the floor for your balance.
  • Lift the top leg up towards the ceiling.
  • Lower it down.
  • Repeat 15 times then swap to the other side.

Wall squats

  • Stand with the ball behind your lower back / bottom area, resting back on the wall. Make sure your feet are slightly forward.
  • Rest back into the ball then bend your knees to roll the ball down the wall.
  • Come back up slowly.
  • Repeat 15 times.