The yoga ball is an inflatable piece of fitness equipment that is known by many names including the Swiss, fitness, exercise, therapy and lumbar ball. Used in rehabilitative and fitness settings, it is popular in both the gym and the home. The advantage to using a yoga ball over other types of fitness equipment is that it almost always targets your core as the primary or secondary muscle group and develops proprioception, which is the awareness of the position of your body in a given space.
Background
Yoga balls were originally called Swiss balls because one of the first recorded uses of this piece of fitness equipment was in Switzerland in 1965. Used today by fitness enthusiasts to develop muscle strength and balance, the ball was originally used by physical therapists to treat adolescent cerebral palsy.
Beginners
Learning to sit on the yoga ball should be the first exercise for any novice. Simply spending time sitting on the ball starts toning the muscles required for therapeutic exercises. The ball is the correct size for your height if your hips and knees form an angle of at least 90 degrees when your feet are placed flat on the floor. You can practice sitting on the yoga ball while reading, watching television or working on the computer.
Lower Back Pain
A therapeutic exercise regimen with a yoga ball is used to treat lower back pain. It increases flexibility as well as strengthens and stretches the muscles in the lower part of your torso. The constant balance required to use a yoga ball allows the spine to move in a controlled manner, which tones the core muscles used to stabilize your lower back. Movement in the vertebrae required to maintain balance increases blood flow to the spine to promote healing. Simple exercises include sitting on top of the ball to do pelvic tilts and hip circles in both directions.
Patellofemoral Knee Pain
Yoga ball therapy may relieve kneecap pain caused by a patellofemoral condition common in runners and the general population, according to a study published in the December 2004 issue of the "Journal of the Canadian Chiropractic Association." A chiropractor in New York City created and implemented a successful rehabilitation protocol as a case study. The subject was a 51-year-old man with this condition who regularly ran 20 to 25 miles per week. The second stage of the rehabilitation included several yoga ball exercises. These yoga ball exercises included ball assisted bridges and wall squats. After 12 weeks, the subject resumed running again.
References
- Spine-Health; Exercise Ball Therapy for Lower Back Pain Relief; Thomas E. Hyde; 2010
- Spine-Health; Commonly Prescribed Exercise Ball Workouts for Back Pain; Thomas E. Hyde; 2010
- "Journal of the Canadian Chiropractic Association"; Low-Tech Rehabilitation of Bilateral Patellofemoral Knee Pain in a Runner; Gary F. Stefanick; 2004
- Spine-Health; How to Start an Exercise Ball Program; J. Talbot Sellers; 2007
- Spine- Health; About Exercise Balls; Thomas E. Hyde; 2010
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