Having a Ball Working out Your Back

The Swiss ball or the Fitness ball is a singular solution to a multitude of our fitness worries. Themedguru.com delves into all the possible uses of this piece of exercise equipment in strengthening back muscles in particular.

The Swiss ball was initially limited only to physiotherapists who used it to assist patients with strengthening exercises and train them for balance. However, today it is widely being perceived as an all in one solution to toning up your body muscles.

History

First developed in 1963 by Aquilino Cosani, a plastic manufacturer from Italy, it was christened ‘Pezzi balls’ and was used to treat infants and newborns by a British physiotherapist, Mary Quinton. From their initial use in physiotherapy’s clinical setting, these balls have found wide and varied uses, right from being used as an integral part of athletic training, to general fitness routine, to being built-in as a part of alternate therapies such as Yoga.

Equally varied are the names by which these balls are known worldwide. Fitness ball, gym ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, therapy ball, or yoga ball, call it what you like, it means the same thing.

Its Different from Exercising

The prime difference in using a Swiss ball as against exercising on a flat and stiff ground is – the effort required to be made by your body to maintain a balance with the unsteady ball. The Swiss ball requires more effort and uses more muscles than exercising on the ground. Thus, toning the muscles and making them stronger eventually.

Benefit to Back Muscles

Work out with the Swiss ball facilitates conditioning and balancing of the trunk, which results into strengthening the back muscles and minimizing stress on the spinal cord. Both the anterior and posterior back muscles can be strengthened through a proper workout schedule.

Developing Core Strength

The core musculature, which include the abdominal, lower back and hip muscles are constantly employed by a workout schedule on Swiss ball. As against machine training, where the machine stabilizes these muscles, the ball workout employs a continuous use of these muscles to stabilize the body.

Improving Posture

By developing one’s balance, ball exercises also assist in developing one’s posture and body mechanics, making the body stronger and showing better mobility and stability.

Curing your Aching Back

To provide respite to your weak back you would need to follow a fitness regimen comprising of seven exercises. But, before you begin, make sure your ball is suitable for your height. Swiss balls are in fact available in various sizes to suit the needs of people of different heights.

Once you have the right ball, carry on doing two sets of the following exercises with 12 repetitions in each set. It is advisable that you exhale when as you contract and inhale as you release tension on your muscles.

1. Calf Raises

Hold the ball against the wall by supporting it in between your shoulder blades. Stand with your toes facing forward and feet apart, about the distance of your shoulder width. Lift up yourself on your feet balls, as high as you can and then get them back to the initial position.

2. Wall Squat

Leaning against the wall, keep the ball under your lower back. Sit in a squatting position by lowering yourself. Lower your body further until your thighs are almost parallel to the ground. Count until 10 and then return to the original position.

3. Push Ups

Lie down on the ball, facing the floor and walk on your hands until your thighs are touching the ball. Try to stabilize yourself with the help of your palms planted firmly on the floor. Bend down into the pushup position and try to get your chin as near the floor as possible. Gradually come back to the original position.

4. Pelvic Tilt

Lie on the ball face down, with your heels on it. Raise your hips away from the floor as further up as you comfortably can and hold it there for a couple of seconds. Return to the starting position.

5. Reverse Curl

Lie down on an exercise mat and place the ball in between your legs. Try bringing the ball towards your chest, placing your hands below your lower back for support. Hold the position for a few seconds and return to the original position.

6. AB Crunch

Lie on the ball face up, with your knees at 90 degree angle. Place your hands behind your neck for support. Slowly raise your rib cage bringing it closer to your pelvis. Return to the original position.

7. Back Extension

Lie down on the floor, face down and try stabilizing yourself. Meanwhile only your feet should be touching the ground. Placing your hands behind your lower back, for support, try lifting your spine away from the ball. Go only as much as you can comfortably manage. Gradually come back to the original position.

A regular routine of workout on the ball should be able to return you your fighting fit back. Getting you ready to face life as it unfolds its challenges.