Exercise balls offer a low-impact way to stretch muscles, enhance flexibility, strengthen the spine, and promote good posture and balance. Made of durable, firm rubber, exercise balls have been helping people for 30 years deal with painful skeletomuscular conditions. Originally, the exercise ball was created in Italy as a toy, but its therapeutic properties were identified by many European health care personnel, including English and Swiss pediatric physical therapists.
History
The exercise ball was recognized as a valuable piece of equipment for stabilizing the lumbar or lower back regions and the spine in North America during the 1980s. Now, these exercise balls are used in a variety of ways; people use exercise balls instead of chairs in office settings, during childbirth, and as a gentle, effective way to relieve back pressure. The pelvic tilt is an exercise that can help you develop core stabilizing skills.
Size Consideration
There are various sizes from which to choose when it comes to exercise balls. According to Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist at the Mayo Clinic, you should choose a ball where your knees conform to a right angle and your feet are firmly planted on the ground. It is best to consult a physical therapist or other exercise specialist when choosing a ball. Your weight and height will be factors in choosing a small, medium, or large ball. Also, to maximize the difficulty of a particular exercise, make sure your ball is extremely firm.
Types of Exercises
There are many types of exercises that you can perform using an exercise ball that target various parts of your body. The ball is particularly useful for strengthening abdominal and back muscles. There are online videos available that teach the correct position that your body should be in at the time you are executing an exercise. You can also purchase DVDs that demonstrate the many uses of the ball.
Birthing Balls
The exercise ball has also been used as a means to relieve the stress of labor during childbirth. In this situation, the term "exercise" ball shifts to what is referred to as a "birthing" ball, but it is the same type of ball. Women have found comfort in kneeling over a birthing ball with their knees spread and wrapped around it and their arms and head resting over the ball. Some women who are struggling through labor find relieve when they sway or rock on an exercise ball.
Considerations and Warnings
Though many benefits can be obtained through use of an exercise ball, there are still some considerations that should be noted. In one study conducted through The National Institutes of Health, it was determined that exercises such as curl-ups on the movable surface of the ball actually did help stabilize abdominal muscles during rehabilitation of healthy individuals. However, the movable surface of the ball would not be helpful for those who do not have adequate or normal balance and may actually intensify the risk of falling. As with all exercise equipment, it would be wise to consult your family doctor before purchasing or using an exercise ball.
Member Comments