How to exercise
using your exercise ball
Using
an exercise ball is a great way to become more fit. Your posture
and body awareness naturally improve. So does your
balance. And you build overall strength and endurance.
Initially
you may feel unstable sitting on the exercise ball.
However, this
feeling will fade the more sitting you do, as your muscles
and joints get better at responding to the unstable
environment. Your core stabilization muscles,
abdominals and back muscles particularly, strengthen.
Exercise
balls are beloved of physical therapists because, in addition to
being very effective, they
are versatile, fun, and easy-to-use. Before beginning any
exercise program, however, you should check with your health
care professional to be sure the program is appropriate for you.
In
a similar vein, always pay attention to your body. If
any exercise causes you to hurt - stop! Don't push too
hard or attempt too much. Slow and gentle will get you
there, so be patient. And enjoy. One of the
wonderful things about exercise balls is they make for serious
fitness, yet using them can be a blast!
|
Do |
Don't |
| Wear comfortable, non-restrictive
clothes. Barefoot is fine if you can maintain
traction - otherwise, wear athletic shoes. |
|
| Give yourself plenty of
room - pick a location where you have lots of space
around you as you exercise. |
|
| Warm up the muscle groups before you begin
exercising. |
|
| To help maintain your
balance as you exercise, focus your eyes on a fixed
point. |
While on the ball, don't
bounce while also bending, twisting or rotating your
spine. |
| Breathe normally. |
Don't hold your breath. |
| Exhale during the most
difficult phase of the exercise and inhale during the
easiest. |
|
| Move in a controlled manner. |
Don't continue if you start to lose your
balance. Instead, stop and reposition yourself. |
| After you finish
exercising, stretch. |
|
Ready
to actively sit, stretch, tone, and strengthen?
Using
your exercise ball to improve balance
-
Sit
on the ball and move your hips in clockwise circles.
-
Reverse
the movement - rotate hips in counterclockwise circles
| Tip: Watch your posture: sit tall and easy, chin in and shoulders
square. |
Using
your exercise ball to increase flexibility
-
Begin
in a near-sitting position with your ball behind you.
-
Curl
backwards and move your feet outward until you are lying
comfortably over the exercise ball. Your head, neck,
back, and shoulders should be arched over the ball and
supported by it.
-
Extend
your arms out at your sides so they are parallel with the
floor.
-
Hold
this position for 20-30 seconds while breathing normally -
don't hold your breath.
-
Lower
your arms to your sides and roll back to the starting
position.
Using
your exercise ball to build strength
To
get in position to do push-ups:
-
Lie
across the top of the ball, face down, with your abdomen on
the ball.
-
Place
your hands palm down on the floor, directly beneath your
shoulders.
-
Extend
your legs straight behind you.
-
Keep
your chin down so the back of your head is parallel with
your spine.
To
do a push-up:
-
Slowly
lower your chin to the floor, bending your arms at the
elbows.
-
Slowly
raise yourself back to the starting position.
| Tip: Make sure your chin is down, and the back of your head is
parallel with your spine. |
