Large physioballs also known as Swiss balls--originally designed by an Italian--were first used clinically by Swiss physical therapist Dr. Susan Klein-Vogelbach in the early 1960s. Today the Swiss ball, also known as a spine ball, is commonly used for spinal mobility and strengthening. By performing exercises with this ball, you can progressively strengthen your back and trunk, or core. Consult your physician or physical therapist before embarking on this program.
Beginning Exercises Using the Spine Ball
You can start your spinal stabilization program by simply sitting on the ball. Gently rock your low back forward and back while keeping your pelvis steady by tightening the abdomen and then releasing it, also known as a pelvic mobility exercise. Spinal stability is achieved when you find and maintain a comfortable low back position, While doing so, you can also alternately raise and lower your arms and straighten, then bend, your knees. You can increase the difficulty of this exercise by using weights, either on the upper or lower limbs.
Progressive Core Strengthening with a Spine Ball
You can do the next set of exercises lying supine or on your back. Place your feet and calves on the ball, then arch your back slightly. While maintaining your arch, lift your torso off the surface you're lying on. Hold this position for a count of 5, lower yourself, then repeat the exercise.
You can also repeat the above exercise but by starting with just your feet or heels on the ball. In this case, your goal is to keep your lumbar spine steadily positioned. You can additionally progress this exercise by slowing lifting one leg off the ball and back while keeping your lumbar spine steady.
Advanced Spinal Core Strengthening With Ball
Another challenging ball exercise is known as an airplane or superman exercise. Lie face down with the ball underneath your stomach and alternately straighten the arm and opposite leg.
You can increase the difficulty of these lumbar spinal stabilization exercises by sitting on the ball and walking outward with your legs until your upper torso is resting on the ball, also known as a walk-out or plank. You must be able to hold your lumbar spine steady while you assume this position. You might also try this exercise starting with the ball underneath your stomach and walking with your hands until your calves or feet are resting on the ball.
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