1. Get a Little Extension
Physio ball back extensions are a great way to strengthen the mid and lower back, reducing stiffness and pain in the most common areas. To begin the physio ball back exercises, lean over your ball, balancing your abdomen on the top of the ball, and then extend your legs out behind your, lifting up onto your toes. Keep your legs about hip-width apart. Place your hands behind your head and lift your upper body slightly so that your entire body is in a straight line. Throughout the exercise, make sure that your elbows are pulled back as far as possible, drawing your shoulder blades together and that your neck is in line with your spine. Inhale deeply and as you exhale, lift your upper body a few inches and hold for 1 to 2 deep breaths. On another exhale, lift as high as you possibly can without back strain, again holding for 1 to 2 deep breaths. On an inhale, relax gently to your original position and begin again, repeating the back extensions 5 to 10 times.
2. Moving Forward
Roll outs are great physio ball exercises for the back, and work the entire torso, including the abdomen and chest. Rest on your knees, placing your ball an arms length in front of your. Lean forward slightly, resting your hand on the ball and then gently move forward, allowing the ball to roll down the length of your arms. Your knees should not move, but your legs should straighten as you extend your body as far forward as possible. Keep your abs tight and your hips lifted as you strengthen the back with the physio ball. When you reach your furthest possible extension, hold the position for as long as you can without sacrificing a straight spine and then slowly roll back up to a kneeling position. Repeat 5 to 10 times.
3. Keep on Rolling
Turn yourself over onto your back to strengthen the lower back with the physio ball. Rest your arms at your sides and lift your feet onto the ball. The closer you place the ball towards your knees, the easier the exercise; however, the closer to your ankles the better the workout for your back. When you have found a comfortable position, take a deep breath in and as you exhale, press into the physio ball with your feet and lift your hips off of the ground. Your body should be in a straight line so that you can easily look down to your feet. Engage your abs and feel the exercise working your lower back. Hold the position for 3 to 5 deep breaths without allowing the ball to move and then gently relax your hips to the floor. Repeat 5 to 10 times.
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