How to Start an Exercise Ball Program
Core muscle strength is goal of exercise ball workout
Many treatment programs for low back pain incorporate use of an exercise ball to strengthen the core muscles in the stomach and back that support the spine. Exercise ball exercises clearly work and have been adopted in non-rehabilitation exercise programs by athletes and fitness buffs looking to cross-train and strengthen their core muscles. Other terms for exercise ball are stability ball and fitness ball.
For many, however, simply getting started using an exercise ball is a challenge. This article provides several simple steps to get familiar with an exercise ball and benefit from using it on a regular basis. Once one has developed a comfort level with the following activities, more sophisticated exercises can be incorporated into the exercise ball program.
Sitting on an exercise ball
The act of just sitting on an exercise ball is active and requires the core body muscles to work to hold the body upright and balanced on the ball. Until sitting on the exercise ball feels comfortable, it is often a good idea to not have the ball fully inflated—a slightly deflated exercise ball is more stable.
- Sit in the center of the ball with both feet firmly on the ground about shoulder width apart. If this is difficult, then use a wider stance.
- The knees should be in line over the ankles.
- Shoulders should be in line over the body (not hunching forward) and the head squarely over the neck (not leaning forward).
One can easily sit on the exercise ball while working at a desk or computer workstation and use it as an alternative to a traditional office chair. Others prefer to sit on it while watching television. Whatever the use, sitting on an exercise ball at some point of the day is helpful to strengthen the core muscles that support the spine.
Beginning exercise ball stretches
There are several stretches that are easy to do when starting to use an exercise ball. Importantly, these stretching exercises help with proprioception, or the sense of the position or parts of the body relative to the rest of the body, and with balance. Each of these stretches should be done slowly 8 to 12 times.
- Move the hips from side-to-side. While sitting on the exercise ball (as described above) and keeping the knees still, move the hips gently from side to side. Pause for a second at the end of each sideways movement to allow for a gentle stretch.
- Move hips from front-to-back. While keeping the knees still, place hands on the knees and rotate the hips forward by tucking the buttocks first under the pelvis, and then push them out behind the pelvis. All the motion should be limited to the hip area, not the knees or chest.
Beginning exercise ball routine
The following two simple exercises are examples of how to use the exercise ball to help strengthen the stomach and low back muscles. These are both simple to do and are gentle on the back. Remember, for beginners, using a slightly deflated exercise ball provides more stability than a fully inflated ball and may be more comfortable. Each of these stretches should be done slowly 8 to 12 times.
- Marching. While sitting on the exercise ball (as described above) start by lifting the heel of one foot off the floor, then go up onto the toe, eventually lifting the whole foot up. Hold for a second and then switch to the other side. Notice how much the stomach muscles have to contract to lift the foot off the floor.
- Exercise ball squat. While standing with feet shoulder width apart, place the exercise ball against a wall and aligned with the lower back. Face away from the wall and lean back against it, pressing the ball between the lower back and the wall. Keep the hips aligned with the shoulders. Move both feet out so they are slightly in front of the hips. Bend the knees slightly down, then up. Start with a small movement and hold for one or two seconds in the down position and up position. Go slowly and do 10-12 repetitions.
For beginners, just getting started with some simple, safe and effective activities with the exercise ball is what’s important. After that, there is a wide range and variety of types of exercises that can be completed on an exercise ball, depending on one’s interest, ability and back condition.
