Therapeutic Ball Exercises

Use of the therapy ball, or medicine ball, in physical rehabilitation began in Switzerland with physiotherapists Mary Quinton and Dr. Susan Klein-Vogelbach. When Joanne Posner-Mayer introduced the therapy ball to the U.S. in 1989, physical therapists there also began using it for rehabilitation of people with neurological and orthopedic problems. Before trying any therapeutic ball exercise, check with a health care provider to learn which exercises are appropriate for you.

Benefits

Therapy balls provide a gentle, safe way to build strength and flexibility in weakened muscles and joints. Because rehabilitation was the original use for these balls, a variety of special exercise techniques exist for people with mobility difficulties, as well as for other groups including seniors and expectant mothers. The therapy ball's primary effect is increasing strength in the core muscles, including the transverse abdominal, internal obliques and quadratus lumborum, all of which support the spine. This makes therapy balls especially useful for improving balance, coordination and posture.

Back Exercises

Therapeutic ball exercises may help relieve pain in your lower back. These exercises significantly reduced study participants' back pain and disability, and increased feelings of well-being, found a small study published in the September 2006 issue of the "Journal of Manipulative Physiological Therapy." To strengthen your lower pain, sit on the ball and slowly raise your right arm straight upward while lifting your left heel. Repeat this with your left arm and right heel, and continue alternating sides. Another exercise involves sitting on the ball with your arms at your sides and lifting one foot 2 inches off the ground, then the other, alternating in a walking action.

Lower Body Exercises

Squats strengthen your thigh muscles, making your knees stronger and more stable. To perform squats with a therapy ball, stand with the ball between your back and the wall. Lower your body in a squat, keeping your back straight and bending your knees, then rise to standing again. Hip bridges are a rehabilitation option in the final stages of recovery from a hip injury or replacement. For this exercise, rest your shoulders and upper back on the ball, feet on the floor hip-width apart. Start with your buttocks in line with your knees and shoulders, lower your buttocks toward the floor, then push back up to your starting position.

Upper Body Exercises

Two-handed overhead throws with a therapy ball work primarily the upper trapezius, but also the anterior deltoid and rotator cuff muscles. This makes this throw useful for rehabilitating an injured shoulder. Therapy ball dumbbell presses can also strengthen your shoulders. Holding a light dumbbell in each hand, lie with your shoulders on the ball, your back straight and your knees at a 90-degree angle. Start with your arms out to your sides, elbows bent. Fully straighten your arms upward, then lower them again.