Fitness or stability ball exercises help build core muscle strength and flexibility. Physiotherapy exercises using a fitness ball help stabilize muscles that support the spine, neck, shoulders, hips, knees and ankles without causing further pain or injury to the body, according to a medical study published in the "Journal of Strength and Conditioning Research." Traditional exercises, such as abdominal crunches and curls, can also be done using a stability ball to support the body, particularly the back, neck and head, and to work core muscles more effectively. Fitness ball exercises can help to treat upper and lower back, neck, shoulder, hip, knee and ankle pain.
Multifunctional Stretch
Ramsay McMaster, a physiotherapist based in Scotland, recommends this stretch to increase the flexibility and mobility of the body and to improve strength in the muscles of the hip flexors, trunk and shoulders. It is particularly helpful for individuals who have to sit for long periods of time. To do this stretch, lie on your right side on the top of the fitness ball, so that the ball is under the arm and side. Tuck your chin into your chest and stretch your arms over your head. Then, extend your right leg behind your body as far as is comfortably possible. Hold this position for 15 seconds and repeat twice on both sides of the body.
Abdominal Curls
Abdominal curls or crunches performed with a fitness ball help to condition the core stomach and back muscles to better support the spine and decrease or prevent back pain. This exercise strengthens the muscles of the front and sides of the abdomen and lower back. Lie on the fitness ball so that it is beneath your lower back. Bend your legs at the knees and keep your feet flat on the floor. Then, place your hands behind your head and curl your upper body forward in a crunch motion. Repeat as many times as possible.
Nose-to-Knee Crunch
Amy Dixon, an exercise physiologist based in Santa Monica, California, recommends the nose-to-knee crunch to improve abdominal core and thigh muscle strength. To do this exercise, place your hands on the fitness ball and your toes on the floor in a push-up position. Then, bring your right knee up toward your nose to do a one-sided crunch. Hold for one to three seconds and repeat 10 to 15 times with each leg.
Leg Extensions
This exercise helps to improve muscle weakness and pain due to poor posture, and it strengthens the muscles around the knee joint. Leg extensions work the muscles of the inner thighs, hips, legs, abdomen and shoulders. To begin, lie on your back on a floor mat, with your knees bent and the fitness ball between your feet. Lift the ball with your feet and lift your head and upper back to extend your arms toward the ball. After passing the ball from your feet to your hands, lie on the mat holding the ball above your head. Repeat the exercise by passing the ball between your hands and feet 10 to 15 times.
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