Many fitness gadgets have come and gone over the years, but one that has endured is the yoga ball. Yoga balls, also known as stability balls or physio balls, have been a staple in physical therapy for a long time and have become popular choices of equipment for personal trainers. Walk into any gym and you're bound to see them being used in a variety of classes ranging from Pilates to core conditioning and even cardio. The benefits of exercising with a yoga ball are too numerous to ignore. One of the most recognized benefits is a reduction in back pain.
Function
A yoga ball is one of the most versatile pieces of equipment for sufferers of back pain. Many of the exercises designed for the yoga ball encourage fluidity of movement and strengthen and loosen muscles that support the spine. Back pain is very often a result of weak core muscles. The yoga ball is effective is treating back pain because it helps strengthen core muscles that stabilize the spine.
Benefits
Because of the instability a yoga ball creates, the abdominal and back muscles have to work harder to maintain balance and they gradually become stronger. Because using the ball enhances balance and coordination of core muscles, flexibility and range of motion improve and proper posture develops.
Size
Yoga balls come in a variety of sizes; according to the American College of Sports Medicine, you should choose a ball size that allows you to sit on it with erect posture with your hips and knees at 90 degrees.
Exercises
Here are two simple exercises to get you started on the road to a pain-free back:
1. Front and back pelvic tilts. Sitting on the ball with your feet firmly planted on the floor, scoop your tailbone forward and then back. Maintaining a steady breath with your core engaged. Complete 10 to 15 reps.
2. Hip circles. Sitting on the ball with your feet firmly planted on the floor, slowly make clockwise circles with your hips. Complete 10 to 15 reps, then change directions.
Disclaimer
Always consult with your health care provider before starting any exercise program.
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