Swiss Ball Stabilizing Exercise | Back Pain Relief

Swiss Ball Stabilizing Exercise | Back Pain Relief


Alright, I wanna spend some time now talking
about some great exercises that are often used in the clinic using the stability ball,
or the swiss ball, or the exercise balls. The names interchange, but the idea of the
ball is much higher-level, advanced exercises. A lot of these exercises can be done on the
floor, but by using the ball, you are being forced to use some muscles that, maybe, you
wouldn’t be using on the floor, simply because there’s a balance component on the ball and
it’s really great for strengthening your core and strengthening your back. I just wanna sample just a couple of them
right now. The first one is called a roll out, so if
the ball is a little bit a further away to start, have your elbows down on the ball,
a little bit lower here, and what you would do is just roll the ball forward a few inches,
and then you kind of come back, back in here. You may have seen this before decades ago,
or even longer than that, called the wheel. It’s something that they did on the floor,
but this is a lot safer. You’re higher up off the ground and a lot
less challenging. And again, by doing it on a ball like this,
you’re being forced to use your core muscles, but also, a lot of the balance muscles in
your core, those little receptors in there, that you wouldn’t get on the floor. The second one is going to be up and sitting,
so you’re going to come up and sit on the ball. And then from here, you’re going to just walk
yourself all the way forward, and you’re going to keep going until your neck and your shoulders
are on the ball, and then you’re going to lift your pelvis up. This is a big back exercise, big back strengthener. She’s being forced to use her glutes and her
back a lot to hold the pose. Design is to look like a tabletop or a bridge. And the idea with this is to do a sustained
exercise of 20, 30 seconds, until there is some fatigue in the back, and you would kind
of walk it back up. Good. The third one is going to be where your belly
is on the ball, right? And we’re going to do something, again, similar
to what you can do on the floor, but by using the ball, you’re being forced to use some
balance muscles. So, in this position, you can try to lift
up your arm and opposite leg. Good. It’s called the swimmer, but on the ball. Alright, you would hold it for a few seconds,
then bring it down, and then switch to the other side. Great balance exercise on the ball and being
forced to use your glutes, your back, and obviously, when you’re arm lifting, your scapular
as well. So, you have the swimmer on the ball.

7 comments on “Swiss Ball Stabilizing Exercise | Back Pain Relief

  1. Eric Sampson Post author

    No problem. Glad to help. There are dozens of exercises using the Stability Ball but these a great beginner options.

    Reply
  2. Eric Sampson Post author

    Well… Make sure you're already recovering from something worse before trying. They are difficult and possibly too stressful in the presence of acute low back pain

    Reply
  3. The Truth123 Post author

    Hi, Eric Sampson, I was really wondering if you could spare a minute to answer a couple of questions for me; how do you differentiate the feeling of the the muscles in your lower back having been worked and lower back pain the next day after having done the swiss ball bridge? 

    And secondly, how often would you recommend to do these exercises? 

    Thank you so much in advance.

    Reply
  4. Raktim Banerjee Post author

    Doc Eric .. hello..my height is 5.10"-11" .in 2015 i had sleep disc on left side l5-s1 ..now i am fit nd fine but for stiffness nd extension my doctor told me just lie on your back 5 min then lie on your fron 3 minutes on a swiss ball just for relaxation ..but the problem is which size is perfect for me please chose me to help..

    Reply

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