The yoga ball is made of elastic and lightweight plastic. It measures up to 34 inches in diameter when inflated, and is commonly used as a tool for improving strength in the lower back and the abdominal muscles. Because it is unstable, it triggers the body to use additional muscles to achieve balance and stability, which also helps in achieving proper alignment in the spine, explains the website Busy Women Fitness. The yoga ball is also helpful in physical therapy, since it provides support to otherwise strenuous exercises.
Core Exercises
The yoga ball is used to build strength in your core muscles, including the pelvis and back. The Mayo Clinic recommends choosing a ball that generates a right angle at your knees when you are sitting on the ball and have your feet on the floor. It also notes that the more deflated the ball is, the easier the exercises will be. To maximize your workout when you are using the yoga ball, tighten your transverses abdominis muscle, which is the muscle that contracts when you cough.
Do abdominal crunches by sitting on the ball with your legs hip-width apart and your feet on the floor. Tighten your abdominal muscles and cross your arms over your chest. Keeping your back straight lean back and hold this posture for six seconds, breathing deeply. Sit up and repeat the sequence 10 to 15 times.
Back Strength
According to the website Spine Health, the yoga ball can prevent episodes of low back pain when used during physical therapy rehabilitation programs. It notes that the yoga ball uses proprioception, which is the awareness your hand and feet have in relationship to space, as the ball provides episodes for the body to evaluate its orientation in space, increasing your balance and stability.
Lie on the floor face up with your legs resting on the yoga ball. Raise your hips as you tighten your abdominal muscles creating a bridge. Hold the posture for three full breaths and as you exhale return to the first position
Yoga Ball as a Chair
The yoga ball is sometimes used in replacement of a chair, under the premise that it engages the abdominal and back muscles as you are sitting, maintaining optimal alignment in your spine. Using a yoga ball chair instead of a traditional chair at work can help strengthen core muscles and improve posture.
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