An exercise or stability ball is a large inflatable ball that resembles a giant beach ball. Stability balls are effective for isolating different body parts with minimal stress on the core, which consists of your back, stomach, hips and pelvic muscles. To target your L4 and L5 discs you will need to focus on stability ball exercises that engage and stretch the spinal erector muscles, the deep muscles that enable movement of the vertebrae in the lower back. Strengthening your entire core will also help keep your lower back healthy and injury-free, according to the University of Maryland Medical Center.
Ball Bridge
The ball bridge engages your entire core with emphasis on your spinal erectors and abdominals. Begin this exercise lying on your back with your feet comfortably on the stability ball at calf level. Place your arms on the floor palms down at your sides for balance and relax your shoulders, neck and head. Inhale and squeeze your glutes off the floor as you press your heels into the ball. Hold this position and lift your right leg for four to five counts. Release and lift your left leg for four to five counts. Release your glutes back to the floor and repeat the entire sequence five to eight times.
Cat Arch
The cat arch, often referred to as a cat-camel pose, engages the entire core with emphasis on stretching the spinal erector muscles. Begin on the floor with your hands directly under your shoulders and your knees directly under your hips. Keep your back straight from your head to your tailbone and relax your shoulders away from your ears. Inhale and arch your back up toward the ceiling as high as you can. Exhale and slowly release the stretch, dropping past flat back and lifting your tailbone and head toward the ceiling. Come back to flat back alignment. Repeat the entire sequence five to eight times.
Stability Ball Push-Up and Stretch
The stability ball push-up and stretch is an advanced exercise that engages the core and isolates a spinal erector stretch. Begin lying face down on the ball with your toes and hands touching the floor for balance. Slowly roll your body weight forward on the ball until you are supporting your weight with your arms. Keep your hand placement directly under your shoulders and your legs together. Inhale and slowly lower your upper body toward the floor as far as you can, exhale and push back up. Roll back to the center of the ball and tuck your tailbone in round your shoulders in toward the ball, you should feel a good stretch on the lower back. Repeat the entire sequence eight to 10 times.
References
- American Council on Exercise: Strengthen Your Abdominals With Stability Balls
- University of Maryland Medical Center: University of Maryland Spine Program
- MayoClinic.com: Slide Show--Core Exercises with a Fitness Ball
- American Council on Exercise: Cat--Camel
- "Fitness": Our Top Eight Stability Ball Exercises; Push-Ups on Ball
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