Stability balls, Swiss balls and Physio balls are all names for exercise balls. The exercise ball is a piece of equipment used for strength and core training. The muscles of the back can be worked without a ball by doing exercises to target the upper, middle and lower portions. Performing these exercises on an exercise ball, however, requires additional work from your back and stabilization muscles to stay on the ball.
Stability Ball Shoulder Stabilization
The stability ball shoulder stabilization exercises works the upper, middle and lower back muscles. The entire muscle group of the shoulders also are primary muscles for the exercise. This includes the rear, side and front portions of the shoulders. Begin lying on the ball with your legs straight back and your toes touching the ground. The ball is under your stomach and your arms rest on the ball. Raise your upper body until your upper and body is in line with your legs. Then, lift your arms straight up at shoulder-width distance apart until your biceps are next to your ears. The palms face inwards. Lower the arms back to the ball. Next, lift your arms straight up at 45 degree angles as if making a "V" with your arms. Return them to the ball. Pull your shoulders back and lift the arms again, this time to shoulder level at your sides with your palms facing up. Lower the arms. Finally, bend your elbows at right angles and raise your arms to your sides with the elbows pointing toward your feet and your palms facing forward. Your elbows are in line with your shoulders. Place your arms back on the ball to complete the exercise.
Ball Dumbbell Pullover
The ball dumbbell pullover works the muscles of your upper and middle back. Your chest, triceps and shoulders are also strengthened. The ball dumbbell pullover is performed lying face up on the exercise ball with your head, shoulders and back supported on the ball. The hips and thighs extend off the ball and are supported with your feet on the floor and the knees bent. Lift your hips to knee and shoulder height. Hold a dumbbell between your hands with your arms extended straight over your head and parallel to the floor. This is the starting position. Next, bring the arms toward the ceiling until the dumbbell is above your face. Lower the arms back to the starting position.
Seated Rows With Elastic Bands
The seated rows with elastic bands use an exercise ball differently. Instead of lying or eve sitting on the ball, you sit on the floor and place your feet on the ball. The ball is trapped against an object like a wall on the opposite side of your feet and a resistance or elastic band is wrapped around the ball as well. With your feet against the ball and nothing supporting your back as you do the rows, the muscles of your lower back and core are recruited for stabilization. The muscles of your middle and upper back perform the rowing motion along with your arms. Sit on the floor and hold a hand of the band in each hand. Your arms are straight in front of you and parallel to the floor and your legs are straight. Sit up tall and squeeze your abs. Then, bend your elbows and pull your arms toward you and past your sides. Straighten the arms again to finish one seated row.
Member Comments