The stability ball--or Swiss ball--was introduced in Switzerland in the 1960s as a physical therapy tool for patients with orthopedic and neurological disorders, according to chiropractor Thomas E. Hyde in the June 29, 2001, issue of Spine-Health. The vinyl balls quickly became popular with fitness enthusiasts. Used properly, the ball helps to improve muscle strength, flexibility, range of motion of the spine, balance and coordination. Hundreds of stability ball exercises at various skill levels have been developed. The difficulty of the exercises varies with the individual, and even the simplest of moves can be challenging at first. If you have back pain or health concerns, consult your health-care provider before starting any new exercise routine.
Familiarization
For safety reasons, become familiar with the ball before attempting more complicated routines. Sit on the ball, feet flat on the floor and knees bent at a 90-degree angle. Round your upper and lower back, slouching slightly, and begin bouncing gently. Allow your body to find a neutral lumbar spine--lower back--position. This is your center of gravity--your pelvic base is stable and your upper body is balanced on it. Your stomach muscles will react to changes in position by working to keep you in this balanced, neutral position.
Pelvic Tilt
In her 2004 book, "Sculpt Your Body with Balls and Bands," Denise Austin recommends the pelvic tilt for stretching the lower back and firming the lower abdominal muscles. Sitting on the ball with knees bent and feet on the floor, extend your arms in front of you at shoulder height. Exhale, pull your stomach muscles in, flatten the small of your back and tilt the pelvis. Inhale and return to the beginning position.
Back Stretch
To improve mobility and stretch the back, Hyde says, kneel in front of the ball and use your hands to roll it out from the body, keeping your back flat. Stop when your hips and knees are at a 90-degree angle and your arms are straight. Gently roll the ball from side to side.
Back Toner
To tone your lower back, Austin says, kneel on the floor and place your belly on the ball. Elbows out to the side and hands clasped behind your head, exhale and lift your upper body toward the ceiling. Stop when your spine is flat. Inhale and return to the starting position.
Wall Squats
Wall squats tone the thighs and buttocks, according to Elizabeth Gillies in her 2004 book, "101 Ways to Work Out on the Ball." Facing away from a wall, place the ball between your back and the wall. Leaning back into the ball, slide down until your knees are even with your hips. Roll back up to the starting position.
Standing Side Bend
The standing side bend, according to Gillies, stretches the sides of the body and strengthens the front torso and back. Standing with your legs slightly more than hip distance apart, knees slightly bent, hold the ball in front of you. Lift the ball overhead, arms straight and bend to one side. Return to center and repeat on the other side.
References
- Spine Health: Exercise Ball Therapy for Low Back Pain
- Mayo Clinic: Fitness Training
- American Council on Exercise: Stability Ball
- "Sculpt Your Body with Balls and Bands"; Denise Austin; 2004
- "101 Ways to Work Out on the Ball"; Elizabeth Gillies; 2004
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