Four exercises with Swiss ball for the back | swiss ball workout | swiss exercise ball

The Exercise ball or Swiss ball is a versatile supplement to help people with back pain.

We are talking about a large round ball, measuring 30 to 100 cm, filled with air, and you must have seen it used as a method of muscle strengthening, especially in classes such as Pilates and Yoga.

In particular, many health ball exercise programs are designed to bring movement to the spine in a controlled manner and help keep the spinal discs oxygenated. Moving the vertebrae helps nourish the spinal discs by increasing blood flow around the disc, allowing water to flow in and out of the disc.

You can buy a Swiss ball online. There are different prices and practice with the help of books or YouTube videos. You can find a certified technician in ball exercise technique who can provide
you with helpful information about which muscles are being used and which muscles are needed to achieve specific goals.

Rotation of the spine with ball

Sit on the exercise ball and raise your arms forward. With your spine straight, move both arms in front of your body to the right, keeping your arms at shoulder height; then move both arms to the
left. Repeat five times on each side.

Mobility and stretching
Try sitting on the exercise ball with your arms at your sides. Slowly walk your feet forward and lean back slightly. While rolling the ball toward your upper back; Raise your arms above your head. Then straighten your knees to arch over the ball, moving it toward your mid-spine and touching the ground with your hands. Hold the stretch for 10 seconds before rolling back to the starting position. Repeat three times.

Lumbar extension exercise
Place your lower chest and stomach on the exercise ball with your legs straight. For stability, put your feet flexed on your toes. Rest your hands on both sides of the ball, but don’t use your arms
to push up. Slowly lift your head off the ball as far as comfortable, squeeze your shoulder blades as you lift, and return to the starting position. Repeat five times. For a stricter exercise, place
your hands behind your head or stretch your arms overhead.

Pelvic isolation

Try sitting on the exercise ball with your arms on your hips. Slowly tilt the pelvis while contracting your stomach muscles. Then Move your hips slightly forward to flatten your lower back, now return to a neutral position on the ball, and slightly arch your lower back as you move your hips slightly backward. Return to a neutral position on the exercise ball. When you feel comfortable with these movements on the ball, do them more quickly, rocking back and forth for
ten reps.

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