You may appreciate how good posture makes you look, but standing correctly is also vital for good health. The Cleveland Clinic states that maintaining good posture will allow you to stand, sit, move and lie down with the least strain on your muscles and ligaments. Good posture will reduce back pain and overall fatigue, reduce strain on joints and improve appearance. Incorporating posture exercises with an exercise ball into your workout routine can lead you to health, grace and beauty.
Sitting on the Exercise Ball
Simply sitting on an exercise ball can help improve your balance and posture as this activates the abdominal, gluteal and leg muscles. For proper positioning, sit on the center of the ball with your knees in line over your ankles. Your shoulders should be in line over your body and your head directly over your neck. The Mayo Clinic suggests that using an exercise ball instead of a traditional office chair can improve muscle tone and posture. Diane Gregory, Ph.D. of the University of Waterloo, states in a 2006 issue of "Human Factors: The Journal of the Human Factors and Ergonomics Society" that prolonged periods of sitting on an exercise ball can cause discomfort that negates the benefits of balancing on the ball. Build your tolerance for sitting on an exercise ball before sitting on it for prolonged periods.
Superman Exercise
To perform the Superman exercise, lie on your stomach on the exercise ball. Extend your right leg and left arm straight out so your body is fully extended. Hold for five seconds. Then alternate by extending your left leg and right arm. Work up to 10 repetitions. This will provide a nice stretch to your back, legs and arms for better posture. While you may feel stretches while doing posture exercises, do not do any exercises that cause pain.
Supine Back Extensions
The supine back extension is designed to provide a gentle stretch to the spine. Lie on the exercise ball with your back against the exercise ball, heels on the floor, legs straight. Your back will gently arch over the ball. Slowly raise your arms over your head, keeping your elbows straight. Hold for five seconds, relax and repeat. You should feel a stretch.
Waxing Exercise
The waxing exercise involves sitting upright on the exercise ball with elbows at your sides and bent so that your lower arm is at a 90 degree angle away from the body. Squeeze shoulders together with palms facing the floor. Make a waxing motion in the air with your hands. Work up to four repetitions of 20 seconds each.
Strengthen Core Muscles
Core muscles are the deep abdominal and back muscles that stabilize and support your body as it moves, and are important for good posture. You can also perform various Pilates exercises with an exercise ball to help with proper body alignment.
Squats help build core muscles and leg muscles. Place the exercise ball between a wall and your back pelvis area. Stand with your feet shoulder width apart and slightly to the front of your body. Slowly bend your knees so that the ball rolls up the back. Don't let your knees go past your toes.
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