Utilize the exercise ball to bring fluid and health to the thick cushions in between the vertebra called the intervertebral discs. Discs have a fibrous outer edge and a gel-like inner substance. After age six, your discs receive no direct blood flow and must absorb nutrients from surrounding tissues. During activity, the discs soak up fresh fluid. Exercising with the gym ball provides motions to keep the discs nourished and healthy. Always check with your treating physician before beginning an exercise program. If an exercise elicits or increases symptoms skip that exercise and proceed to another. Start slow, work within your abilities and perform all the exercise in a controlled manner through a pain-free range of motion.
Basic Pelvic Tilt with Bounce
Sit forward of the tallest point on the ball with your neck and spine facing front and your shoulder blades pinched backwards. Perform a pelvic tilt by flexing your abdominal muscles, pulling the front of your pelvis toward your belly button and tucking your tailbone underneath you. Hold the pelvic tilt throughout the entire exercise while breathing in a comfortable fashion. Bounce very slightly on the ball, the ball moves only a little and you should never lose any contact with the ball, Slowly shift your hips to the side as far as possible. Then inch your hips to the opposite side as far as you can. Perform six to 10 reps in each direction. Maintain the pelvic tilt position and continue to bounce very slightly while making small and large rectangular motions with the hips for six to 10 repetitions in each direction.
Advanced Pelivc Tllt with Bounce
Assume the identical starting position as the basic pelvic tilt exercise and bounce very slightly as you make small and large circular motions with your hips in each direction for six to 10 repetitions. Next execute small and large figure eight motions with your hips in both directions for six to 10 reps. The very slight bounce is vital to bringing the fluid to the disc. When you have mastered these movements with both feet flat on the the floor, increase the difficulty by lifting one or both heels, the front of one or both feet or an entire foot off the floor for two reps, then alternating feet. You may also hold your arms in front of you or place them overhead to increase the involvement of the upper spine and shoulders. This exercise develops strength, stability and balance to the deep muscles of the spine.
Exercise Ball Flexion
Kneel behind the ball, lie down on top of the ball, straighten your legs and maintain foot contact with the floor. Slowly roll forward and place both hands on the floor. Gently roll forward and backward until you find a comfortable stretch in your back and hold it for 40 to 60 seconds. This stretch targets the thick muscles that run parallel to the spine and provides traction to the intervertebral discs.
References
- SpineUniverse: Intervertebral Discs
- SCWFitness: Swiss Ball Techniques to Improve Posture & Stability
- "Working on the Balls"; Clapp & Robinson; 2006
- "Relieving Sciatica Pain"; Credit, Hartunian & Nowak; 2000
- "Prime for Life: Functional Fitness for Ageless Living"; Raugh; 2009
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