Sitting Ball Squeeze

In this video I am demonstrating the ball squeeze exercise. This exercise is great for strengthening the inner thigh to help with hip pain, back pain, and can aide in pelvic floor strength. Instructions: 1) Sit upright at the edge of a chair with your feet flat and hip width apart. Place a ball between your knees. 2) Find a tall, neutral spine posture with light lower abdominal engagement. 3) Breath in through your nose and then out through pursed lips. While breathing out squeeze the ball between your knees gently. This is a 50% maximal contraction, meaning it is a very light contraction and should NOT be squeezing as hard as you can. 4) Hold the contraction for the prescribed amount of time while maintaining normal breathing. DO NOT HOLD YOUR BREATH! Repeat exercise as prescribed by your physical therapist. TIPS: -Keep your tall, neutral posture at all times! Do not let your back arch or pelvis tuck. -Make sure both knees squeeze equally and the knees stay in one place throughout. If you see your legs deviating towards one side that means you are favoring one leg. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention