Pilates ball exercises can ease pain through comfortable postural alignment. Using the ball for support and resistance, you can stretch, balance and work the muscles that are often deactivated during conventional strength-training exercises. Colleen Craig writes in "Pilates on the Ball," that the superficial rectus abdominals which flex the trunk are the only stomach muscles at work in traditional sit-ups. These muscles do not support the lower back. It is the transversus abdominis that wrap around the lower torso that have the strength to carry the load of the upper body. Pilates exercises on the ball engage these deep muscles in slow and precise movements. Consider taking a class with a certified Pilates instructor to get the most benefit from your exercises.
Stretching
Dr. Steven D. Stark writes in "The Stark Reality of Stretching," that tight muscles influence the movement of the lower back and pelvis. Asymmetrical muscle shortening can cause pain. The soft support of the ball can allow your muscles to relax rather than tense to hold your body in position. Because the ball can roll in any direction, you can make small adjustments to alter your stretch. Back pain can result from many different sources, and no single stretch can ease all types of pain. For an upper back stretch, try the tabletop exercise with your upper back on the ball, hips lifted, knees bent and feet on the mat. Or, to release your lower back muscles, lie supine with your knees bent and calves resting on the ball. Allow your spine to feel long and heavy. Be aware of the tilt of your pelvis and the arch of your lower back.
Relaxation
You may carry tension in your back out of habit, and it may take time to recognize the pattern and then let it go. Relaxation with the support of the ball can help to ease contracted back muscles. Slow down to observe your body and your thoughts. Lying prone on the ball can release your neck and lower back as they assume the curve of the ball. Alternately, you can lie on your back with your hips close to a wall. Extend your legs at a 90-degree angle and rest them against the wall. Place the ball on top of your flat feet. Keep your feet hip-width apart. Relax and allow the ball to balance.
Core Stabilization
When using a ball for support, you can see when one side of your body is weaker. Learning to balance evenly trains your muscles to work together. For small hip rolls, keep the ball closer to your torso for an easier exertion. Lie on your back with your calves resting on top of the ball and your knees pressed together and feet touching. Keep your lower abdominals drawn in toward your spine. One vertebra at a time, curl your spine up and lift your tailbone a few inches. Slowly roll back down. You can do a variation of the ball balance from the relaxation series. This time, try the exercise without the support of the wall.
References
- "Pilates on the Ball"; Colleen Craig; 2001
- "The Stark Reality of Stretching"; Dr. Steven D. Stark; 2000.
- "Pilates' Return to Life Through Contrology"; Joseph Pilates and William Miller; 1998
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