Contents
- How to choose the right ball?
- Exercises with a ball on the spine
- Ball exercise on the spine number 1
- Ball exercise on the spine number 2
- Ball exercise on the spine number 3
- Ball exercise on the spine number 4
- Ball exercise on the spine number 5
- Ball exercise on the spine number 6
- Ball exercise on the spine number 7
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A gym ball is one of the popular training accessories that you can successfully use at home. Exercises with a rehabilitation ball (also known as a stabilization ball or a Swiss ball) will not only increase your fitness, strength and condition, but also help you correct your posture, strengthen your deep muscles and relax your body. With its help, you will perform rehabilitation, gymnastic and fitness exercises. Balls can vary in size and material type. The number of training possibilities with the use of the ball is really great. In this article, you will find examples of exercises that will help you take care of the body’s most important support – the spine.
How to choose the right ball?
There is a wide selection on the market gymnastic balls in various sizes. If you are wondering which ball you can choose, it’s best if you adjust its diameter to your height. Properly selected ball will allow you to adopt the correct posture while exercising exercise. It’s a good idea to test it before you buy it and see if you feel stable on it. If sitting on the the ball, you touch the floor with your feet and you have no problems staying on it, it means that the accessory is selected correctly.
- 45 cm when the height is less than 154 cm,
- 55 cm when the height of 155-165 cm,
- 65 cm when the height of 166-175 cm,
- 75 cm when the height of 176-185 cm,
- 85 cm with a height exceeding 186 cm.
Exercises with a ball on the spine
Postural defects, a sedentary lifestyle and lack of physical activity have a negative impact on our spine. Exercises with a rehabilitation ball First of all, they will help you relieve the spine, get rid of its pain, strengthen the weakened paraspinal muscles and reduce their tension. If you are struggling with problems related to the spine and its lumbar section, it is worth trying stretching and elasticizing exercises. Before starting the exercise exercise Make sure that ball is properly inflated and you have correctly fitted shoes that will not slip on the ground. Below you will find an example exercisesthat will positively affect your spine.
Ball exercise on the spine number 1
Lie on the ball so as to touch her belly. Keep your legs hip-width apart, gently bend your knees, and place your feet and hands (stretched forward) on your toes. Pull the shoulder blades tight. Then, stretch your legs so that your knees are straight and your arms are brought forward, all the way up and towards the ceiling. Hold this position for two seconds, then lower your arms to the floor and bend your knees again. Exercise repeat 10 times.
Ball exercise on the spine number 2
Take the starting position as in exercise number 1. Lift your left leg up and tighten your buttock tightly. Now raise your right arm and try to stretch as much as possible while flexing your stomach. Hold this position for about 30 seconds. Then repeat the same with your right leg and left hand. Do eight repetitions for each side. During this exercises balance on the ball and strive to maintain a balance.
Ball exercise on the spine number 3
It is exercisewhich mainly affects the abdominal muscles but is also used to stretch the spine. Lie on the ball so as to rest your whole back on it. Bend your knees to a right angle and rest your feet on the floor. Lie in a horizontal position, elbows wide apart, hands on the neck and raise your torso as you do when doing sit-ups. Hold this position for two seconds. Exercise repeat 15 times.
Ball exercise on the spine number 4
You start from the starting position described in exercise number 3. You raise your torso as if to crunches, but obliquely: you alternately turn your torso left and right. Repeat it exercise 12 times.
Ball exercise on the spine number 5
To strengthen the lumbar spine, buttocks, and thigh muscles, do the following exercise: Lie down on the ball with your back touching it. Bend your knees to a right angle and stretch your arms over your head. Now try to straighten your knees by balancing on the ballwhich should gently roll under your back.
Ball exercise on the spine number 6
By doing this exercises you will strengthen the lower part of the spine. Lie comfortably on the sleeping pad, and place your legs bent at the knees on the ball. Place your hands on your head and try to lift it with your shoulders. Don’t tear your spine off the ground. Repeat it exercise 12 times.
Ball exercise on the spine number 7
Lying on the mat, straighten your legs so that your feet and calves rest against the ball. Raise your pelvis and hold this position for 5 seconds. Return to the starting position. Do it exercise 10 times.
Ball exercises will bring results only with their systematic implementation. If for some reason you cannot afford exercises with a rehabilitation ball in your own home then you can go to the gym. Most gyms should have one balls on its equipment.