While the exercise ball holds a prominent position in most fitness centers, it began life as a physical therapy tool. The ball imposes a balance challenge that requires engagement of the core muscles and other spinal stabilizers. Its shape increases the range of motion of the exercises and provides an effective mode for back-strengthening exercise. Most back exercises involve spinal extension, but it may be painful to perform all of these movements sequentially. Intersperse flexion exercises with the extension exercises.
Spine Extension
Unsupported back bending exercise may be scary for people who are not seasoned gymnasts or yoga practitioners. While most ball-sizing guidelines suggest that you use a ball that puts you in a 90-degree angle when seated upright, a larger ball surface offers more support during supine spinal extension. Begin seated, and then walk your feet forward, simultaneously draping your upper body over the ball. Gently rock forward and back for about 30 seconds, and then walk back to the starting position.
Forward Stretch
Balance extension with flexion and mobilize your back in between extension exercises. Sit upright on the ball with your knees bent and your feet flat on the floor. Bend at the waist so that your head reaches toward the floor. Remain in the position and roll your hips from side to side to loosen the muscles along side of the lower part of your back. Perform 20 repetitions.
Prone Extension
Lie face-down over the ball, and begin with hands and feet on the floor. Slowly straighten your arms as you extend your spine into an arched position. As you flex your spine to return to the starting position, lift your legs from the floor and reach your toes toward the ceiling. Repeat the sequence eight times.
Prone Stretch
Drape your body face-down over the ball. Begin with your hands and feet on the floor. When you feel comfortable, bend your knees, lift your feet from the floor and rock back and forth for about 30 seconds.
Hip Extension
Lie supine with your legs extended and your feet on top of the ball. Lift each until your spine is in a bridge position. Roll back down, allowing each vertebra to touch the mat. Articulate your spine by imagining that you have grapes inside of each vertebra, and that you are popping each grape as your spine touches the floor. Perform eight repetitions. Progress the exercise by lifting one leg as you perform the bridge.
Circles
Alleviate referred tension by laying on your back, placing the ball on the floor and placing your feet on top of the ball. Use your feet to make eight clockwise and eight counter-clockwise circles with the ball, while keeping your hips in contact with the floor. This dynamic flexibility exercise will massage your lower back.
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