The exercise ball, also called the physio ball, Swiss ball or fit ball, is a piece of exercise equipment that forces the body to stabilize itself when used, working the core stabilization muscles. There are two main types of muscles in the core, muscles used for movement and muscles used for stabilization. According to the National Academy of Sports Medicine (NASM), most people have very strong movement muscles, while stabilization muscles that are deeper and provide internal stabilization tend to be weaker. This imbalance can cause improper use of the movement muscles, creating tension and pain in areas like the back. Using the exercise ball can help strengthen the core and can reduce back pain.
Seated Balance
The seated balance is a simple balance exercise that uses the stabilizing muscles in the core to help the body balance on the ball. Make sure the ball is the right height. When you sit on the ball, the knees will be bent at a 90 degree angle and feet are flat on the floor, hip distance apart. Sit straight up, drawing the abdomen in and tightening the abdominal muscles as you balance on the ball. If this is easy, try to lift one foot off of the ground, then the other. Make sure that your upper body posture stays the same as you lift each leg, making sure not to compromise posture for the more advanced movement.
Ball Wall Squat
The ball wall squat not only strengthens the core, it provides a safe way to perform a squat without creating tension in the lower back. Place the ball against the small of the back at a wall, using the pressure of your back and core to hold the ball in place. Spread the feet hip width apart and place them slightly forward, away from the wall. Drawing the abdomen in toward the spine and slowly lower down, keeping slight pressure on the ball and making sure your knees don't go forward over your toes. Pressing through the heels, lift back up and repeat.
Ball Opposite Arm Leg Raise
The ball opposite arm leg raise uses the ball as a balancing mechanism, which initiates the body's stabilizing muscles in response to the need to balance and stay in the intended position. Lie prone with your stomach on the ball. Touch your toes to the ground behind with feet hip width apart and place your fingers on the floor in front of you, underneath the shoulders. Slowly lift the right arm up until it is parallel to the ground, while simultaneously lifting the left leg up. Hold for a few seconds, lower, and switch sides.
Ball Bridge
The ball bridge focuses on the lower back, glutes, and hamstrings while simultaneously working the stabilizing muscles of the core. Lie in a supine position with your back on the ground. Lift your legs up onto the ball so that the ball is underneath your heels and legs are straight but knees are not locked. Feet should be hip width apart or slightly further apart. Squeezing the glutes, slowly lift your hips up so that they are in line with the body. Hold for a few seconds, and then lower down.
References
- Spine Health: Exercise ball therapy for lower back pain relief
- "NASM Essentials of Personal Fitness Training"; Ed. Clark, M.A., Lucett, S.C. and Corn, R.J.; 2008
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