Sitting on the exercise ball, raise arms straight to front without twisting at the spine, move both arms across the body to the right, bending the left elbow and keeping arms at shoulder height move both arms to the left, bending left right elbow.Circles - For a more advanced exercise, start in the front/pelvic tilt position and slowly shift weight around in a circular motion, 3 times clockwise and 3 times counterclockwise.When comfortable with these movements, do them continuously side to side for 10 repetitions. Return to neutral position on the exercise ball. Slowly shift weight slightly to the right. Rock side-to-side - Sit on the exercise ball with arms to the sides or on hips.When comfortable with these movements on the exercise ball, do them continuously back and forth for 10 repetitions. Arch small of the back slightly and move hips slightly toward the back. Return to the neutral position on the exercise ball. Slowly do a pelvic tilt, pulling stomach muscles in and moving hips slightly toward the front to flatten the small of the back (reduce lordosis). Rock back-and-forth - Sit on the exercise ball with arms to the sides or on hips.Typically, a physical therapist or other spine specialist will have the patient start using an exercise ball with small, gentle movements, such as the following: The difficulty of exercises using an exercise ball will vary for each person and will challenge areas of inflexibility. In addition to a certified individual, this website, or a video or book will be able to provide helpful information in terms of which muscles are being utilized and which muscles are necessary to achieve specific goals with the exercise ball. ![]() Moving the vertebrae helps nourish the discs in the spine by increasing blood flow around the disc and by causing the water to flow in and out of the disc.Īdditionally, the local gym or fitness center is often a good place to find an individual certified in exercise ball technique. In particular, many exercise ball programs are designed to bring movement to the spine in a controlled manner to help keep the discs nourished. The exercise ball (or Swiss ball or physio ball) is a versatile piece of exercise equipment available to help people with back pain.
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