How to Do
How to Do Prone Heel Touches on Bosu Ball
The prone heel touches on the bosu ball should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the prone heel touching the bosu ball.
Beginning
Beginning Heel Touch Exercise
1. Lie face up on an exercise mat, arms by your sides, knees bent, and feet flat on the floor. The posture of your spine and pelvis should be neutral. Tuck your pelvis in slightly and lower your ribs. Activate your core.
2. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin. Squeeze your abs and lift your upper back off the exercise mat slightly. This is the starting position for all repetitions.
3. Squeeze your abs and right oblique as you side-bend your spine to stretch your right hand toward your right heel.
4. Reach your left hand toward your left ankle as you side-bend to the left. Squeeze your abs and oblique on the left side.
5. Continue alternating sides until you've completed the required amount of repetitions.
Movement
Heel Touch Exercise Movement
1. Start off by lying face down on a BOSU ball so that it is in the center of your stomach.
2. Your arms should be extended directly in front of you and both legs straight in the back of you, reach back with your left arm and bend your left leg to reach your heel.
3. Bring your left arm and left leg back to the original position and then repeat the process with the right arm and leg.
Benefits
Heel Touch Exercise Benefits
Heel touches might help you become more stable and flexible. Heel touches can improve the stability of your lower back and the flexibility of your hip flexors with practice.
