The act of just sitting on an exercise ball is active and requires the core body muscles to work to hold the body upright and balanced on the ball. Until sitting on the exercise ball feels comfortable, it is often a good idea to not have the ball fully inflated—a slightly deflated exercise ball is more stable.
Sit in the center of the ball with both feet firmly on the ground about shoulder width apart. If this is difficult, then use a wider stance.
The knees should be in line over the ankles.
Shoulders should be in line over the body (not hunching forward) and the head squarely over the neck (not leaning forward).
One can easily sit on the exercise ball while working at a desk or computer workstation and use it as an alternative to a traditional office chair. Others prefer to sit on it while watching television.
Whatever the use, sitting on an exercise ball at some point of the day is helpful to strengthen the core muscles that support the spine.
Beginning exercise ball stretches
There are several stretches that are easy to do when starting to use an exercise ball. Importantly, these stretching exercises help with proprioception, or the sense of the position or parts of the body relative to the rest of the body, and with balance.
Each of these stretches should be done slowly 8 to 12 times.
Move the hips from side-to-side. While sitting on the exercise ball (as described above) and keeping the knees still, move the hips gently from side to side. Pause for a second at the end of each sideways movement to allow for a gentle stretch.
Move hips from front-to-back. While keeping the knees still, place hands on the knees and rotate the hips forward by tucking the buttocks first under the pelvis, and then push them out behind the pelvis. All the motion should be limited to the hip area, not the knees or chest.- Circles - A more advanced exercise for the Swiss ball, start in the front/pelvic tilt position and slowly shift weight around in a circular motion, 3 times clockwise and 3 times counterclockwise.
Beginning exercise ball routine
The following two simple exercises are examples of how to use the exercise ball to help strengthen the stomach and low back muscles. These are both simple to do and are gentle on the back. Remember, for beginners, using a slightly deflated exercise ball provides more stability than a fully inflated ball and may be more comfortable. Each of these stretches should be done slowly 8 to 12 times.
Marching. While sitting on the exercise ball (as described above) start by lifting the heel of one foot off the floor, then go up onto the toe, eventually lifting the whole foot up. Hold for a second and then switch to the other side. Notice how much the stomach muscles have to contract to lift the foot off the floor.
Exercise ball squat. While standing with feet shoulder width apart, place the exercise ball against a wall and aligned with the lower back. Face away from the wall and lean back against it, pressing the ball between the lower back and the wall. Keep the hips aligned with the shoulders. Move both feet out so they are slightly in front of the hips. Bend the knees slightly down, then up. Start with a small movement and hold for one or two seconds in the down position and up position. Go slowly and do 10-12 repetitions.
For beginners, just getting started with some simple, safe and effective activities with the exercise ball is what’s important. After that, there is a wide range and variety of types of exercises that can be completed on an exercise ball, depending on one’s interest, ability and back condition.
Spine rotation with exercise balls
Sitting on the exercise ball, raise arms straight to front; without twisting at the spine, move both arms across the body to the right, bending the left elbow and keeping arms at shoulder height; move both arms to the left, bending left right elbow. Repeat 5 times to each side.
Add head movement to the arm movement by turning the head to the opposite direction from the arm movement, still without twisting at the spine. Repeat 5 times to each side.
Increase the difficulty by spreading feet slightly and twisting the spine in the direction of the arm movement, straightening the opposite knee and rocking forward slightly on the ball as necessary.
Mobility and stretching with the exercise ball
Sitting on the exercise ball with arms to sides, slowly walk feet out and lean back slightly, rolling ball to the upper back; raise arms over head and straighten knees to arch over the ball, moving it to the mid-spine and touching the hands to the floor. Hold stretch for 10 seconds before bending knees, bringing arms down and rolling to start position. Repeat 3 times.
Kneel with hands on the exercise ball; use hands to roll the exercise ball out from body, keeping back flat until hips and knees are at 90 degrees and back, head and arms are straight; roll the exercise ball slightly from side to side, 5 times on each side.
Kneel with chest resting on the exercise ball; roll forward and straighten knees, with ball at chest level, relax around the ball to stretch the upper spine.
Extension exercises with the Swiss ball
Bridge - Lay flat on the ground with legs straight. Place both legs together on the exercise ball at the calf area with arms at sides and hands flat on the floor; tighten and lift the buttocks up off the floor to straighten the back, keeping abdominal muscles tight and hold for 5 seconds. Return to start position. Repeat 3 to 5 times.
Bridge with leg - make this exercise more difficult by lifting one leg at a time 1 to 2 inches off the Swiss ball.
Bridge with arm - even more difficult, lift arms off the floor while bridging over the exercise ball.
Core body strength exercises
These back exercises using exercise balls are designed to strengthen the muscles that support the spine from the low back to the upper back, in front and in back. Specific muscles targeted by these exercises include the abdominal, chest and back muscles.
These core body strength exercises with the exercise ball can be very difficult to perform and should be learned with the help of an appropriately trained physical therapist or another type of spine specialist or exercise instructor. They are not advised for people with certain spine conditions (see Contraindications). Always consult with a physician before attempting these Swiss ball exercises or any other exercises.
Building core body strength with the exercise ball
Front walkout - Place chest on exercise ball and walk forward on hands as far as possible, rolling exercise ball from chest toward feet, keeping stomach muscles tight to keep lower back flat. Start by moving exercise ball to thighs; to increase difficulty move exercise ball to knees then feet. Walk hands back to starting position. Repeat 3 to 5 times.
Back walk-out - Sit on exercise ball with arms to sides; walk feet forward as far as possible, rolling exercise ball from buttocks toward neck, keeping stomach muscles tight to keep lower back flat and do not raise head. Start by moving exercise ball to upper back; to increase difficulty move exercise ball to neck. Walk feet back and return to sitting position. Repeat 3 to 5 times. For more difficulty, complete exercise with arms straight overhead; with exercise ball at neck, lift and straighten one leg at a time, 5 times each leg.
Reverse crunch - Place chest on exercise ball and walk forward on hands until ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Pull the ball up towards arms by bending at hips and knees, then straighten and push the ball back. Repeat 5 times. Walk hands back to starting position.
Reverse extension - Place chest on exercise ball and walk forward on hands until exercise ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Roll the ball to thighs by keeping hands in place, moving arms to an overhead position, bringing head and chest down near floor; return arms to perpendicular to body with exercise ball back at knee caps. Repeat 5 times. Walk hands back to starting position.
Combination - Complete the reverse crunch and reverse extension in one continuous, controlled movement, pulling exercise ball up to chest and extending back 5 times.
Abdominal exercises with the exercise ball
Half crunch - Sit on exercise ball with arms raised across chest or on hips; lean back half way, flexing at hips without moving feet but raising up on toes; use abdominal muscles to sit up without moving feet but rocking back on heels (see Fig. 5) Rock back and forth on the ball smoothly 5 times. Increase difficulty with arms straight overhead.
Obliques - Sit on exercise ball with arms raised straight overhead; lean back half way, flexing at hips without moving feet but raising up on toes; lower one arm at a time slowly towards the opposite knee. Alternate arms 10 times each side.
Full crunch - Sit on exercise ball with arms at sides and feet flat on floor and out in front, sitting slightly forward onball; lean back all the way, rolling ball to the low back then mid-back; keeping feet flat on the floor, use abdominal muscles to sit up. Repeat 5 times.
No comments:
Post a Comment