This exercise uses the soft ball to provide proprioceptive challenges to the body in a sidelying series
To do this exercise you will need a mat. Start by lying on your side with the soft ball under the bottom hip. Exhale as you lift the top leg to hip height and press it behind you. Continue breathing as you begin to draw small circles with your thigh. Do ten circles in each direction, and then release the thigh to the bottom leg.
Things to think about
The circular motion in the hip socket will be difficult to accomplish without movement at the ribcage. Keep the longest possible spine so that the motion can be isolated in the hip sockets.
You can challenge yourself further by propping your body on your elbow and the soft ball.