The fitness ball is used in physical therapy clinics
everywhere to improve core muscle strength, balance and to rehabilitate
injuries. Balls are reasonably priced and easy to obtain. For people 5’8”-6’2”, the 75cm Red Swiss Anti-Burst Fitness Exercise Yoga Sculpting Ball + Air Pump by Wacces is an ideal choice. Choose the appropriate size for your height to maximize safety and benefits.
Back pain is particularly responsive to exercise ball
workouts because the fitness ball exercises target the core abdominal
muscles. These muscles are in charge of keeping the body upright and
stabilize the spine. Exercises on the balls improve balance and
coordination and train the body’s awareness of its position in space.
It is believed ball exercises may help reduce pain by causing the body
to produce increased endorphins, the body’s natural pain blockers.
Using a fitness ball for back pain relief, physical therapists see
client improvements in the range of motion and flexibility of the spine
as the muscles strengthen. Fitness ball exercises train the user
to keep proper spine position during other exercises. Several simple
fitness ball exercises to start are as follows:
1. Pelvic isolation: While sitting on the ball, simply
rock front to back as you sit on the ball. Follow this by doing the same
rocking side to side by shifting the weight to each side. For a more
advanced move shift the body weight in a circle around the ball
clockwise, and then counterclockwise.2. Mobility and Stretching:
Sit straight up on the ball and walk your feet out as you lean back and
roll your back on the ball to the upper back level. Raise your arms
overhead and straighten your knees to arch the back over the ball,
moving the fitness ball to the mid back. Hold this stretch for 10
seconds before rolling back to the starting position. Complete 3 reps of
this move. Kneel with the chest on the ball. Roll yourself forward and
straighten the knees when the fitness ball is at chest level. Allow
yourself to relax down and around the ball to obtain a great upper back
stretch and ease muscle tension back pain.3. Opposite limb extensions or “bird dogs”:
Start face down on your abdomen on the fitness ball. Your feet should
be hip width apart and your hands below your shoulders. Lift the right
arm and left leg straight out at the same time, holding for 2 seconds
before returning to the ground. Repeat this with the right leg and left
arm simultaneously. Move slowly and with control while keeping the ball
steady. Use your abs to stay stabilized, and do not arch your lower back
during the move. Complete 15-20 reps on each side.4. Lumbar stabilization:
Lie on your stomach over the ball. Walk hands out in front of the ball
until it is under your legs. Slowly complete 20 pushups with your legs
supported. Do not roll side to side as you do this fitness ball
exercise.
Source:houseexercises.com
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