The fitness ball is also known as a Swiss or physio ball because the fitness ball was first used by Swiss physical therapists in 1965. Today, the Swiss ball is used by physical therapy clients and ordinary exercisers to strengthen their core muscles by sitting of leaning onto the ball. Exercises can be effective for low back pain, functional training and improving posture.
Reverse Ball Bridge
The reverse ball bridge is an exercise to strengthen the abs and lower back to combat lower back pain. The glutes and hamstrings are also worked, which makes this exercise helpful for someone recovering from a hamstring strain, origin tendinitis or a contusion. Lie on your back to do the reverse ball bridge and place your calves and heels on top of a fitness ball with your legs straight. The head and shoulders stay on the floor. Now, lift your hips up until your torso and legs form a straight line. Use your arms next to you on the floor to keep you from rolling sideways. Hold yourself up for five seconds and then lie back on the floor.
Spine Extension
The spine extension on a fitness ball is a popular exercise for the lower back muscles, called the erector spinae. The glutes assist in this exercise. Do the exercise by placing your feet against a wall about hip-width apart and then lying face down on a ball. Touch your toes to the floor. Straighten your legs and roll the ball under your hips and stomach. Drape your torso over the ball and reach your arms straight overhead. Then, raise your torso until your body is in a straight line with your arms straight and next to your ears. Slowly lower yourself back to the starting position. Keep you legs straight throughout the exercise even though it may feel easier to bend your knees.
Wall Push-up
The wall push-up is an upper body fitness ball exercise. Because you stand up to do the exercise and lean against a wall, only a small amount of your body weight is being placed on your chest, shoulders and arms. This makes the exercise doable for most people, including those recovering from a pectoral strain or rehabilitating a shoulder. Place the fitness ball against the wall at chest height to do the exercise. Stand up straight about 3 or 4 feet from the wall and place your palms on the ball at about shoulder-width apart. You will need to lean forward slightly to reach the ball with your arms straight if your feet are the correct distance from the ball. Then, bend your elbows and bring your chest toward the ball. Let your elbows open to the sides. Press your arms straight again to complete the exercise.
