Stability-Ball Seated Hip, Ankle, and Knee Mobilization

1. Setup:

   • Choose a stability ball that is appropriate for your height. When sitting, your knees should be at or slightly below hip level.

2. Positioning:

   • Sit on the stability ball with your feet flat on the ground, about shoulder-width apart. Your toes should point forward.

   • Ensure your back is straight and your core is engaged. Place your hands on your hips or on your thighs for stability.

3. Hip Mobilization:

   • Start by gently rocking your hips forward and backward. Focus on keeping a smooth motion.

   • After a few rocks, shift to moving your hips side to side. Allow your upper body to follow the movement slightly.

4. Knee Mobilization:

   • While keeping your feet flat, bend one knee slightly and then straighten it, lifting your heel off the ground. Alternate legs.

   • Perform this movement slowly and with control to feel the stretch in your knee.

5. Ankle Mobilization:

   • With one foot flat on the ground, lift your toes up toward your shin while keeping your heel down. Then, point your toes down toward the ground.

   • Repeat this movement a few times on each foot. You can switch feet and repeat.

6. Maintain Control:

   • Throughout these movements, maintain your balance on the ball. Engage your core to help stabilize your position.

7. Cool Down:

   • Stop the mobilization after 5-10 minutes and take a few deep breaths, relaxing in a seated position on the ball before getting up.

Remember to listen to your body and only perform movements that feel comfortable.