Exercise Instruction:
Lay supine (face up) on the floor with a Swiss ball at your feet. Place the Swiss ball under your legs so that the upper portion of you legs (thighs) are perpendicular to the floor and your lower legs are draped over the ball. Contract your hamstrings to secure the ball in this position. Rotate your knees to one side until they reach the floor or as far as your body allows you to go. Then rotate them over to the other side of the ball. It is as if your legs are windshield wipers going back and forth. To add stability put your arms out away from the body. To decrease stability bring the arms in closer to the body. To add resistance place a medicine ball between your knees.