Tool # 27
Lesson 101 with a Swiss ball
The Swiss ball is a very interesting training tool to maintain balance, posture and core muscles (that keep the trunk straight). Be careful
when you try it for the first time!
STEP 1: WARM-UP
Warm up is absolutely necessary to activate the blood flow and lubricate the joints in order to prepare the body for a more intense effort.
Sit on a Swiss ball and repeat the following exercises about ten times:
Roll the shoulders
forwards, then
backwards
Turn the wrists
towards the left, then
towards the right
Hands on your
shoulders, join the
elbows together, then
move them away
Roll the ankles to the
left, then to the right
Stamp your feet
STEP 2: CARDIOVASCULAR WARM-UP
Gradually, you should increase the intensity to get your lungs and heart working. You should then be in a moderate state of shortness of
breath while still being able to talk in short sentences.
Practice each of these exercises for a minute or two:
Lesson 101 with a Swiss ball
Say “no” with your
head – Move slowly
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Lightly bounce on
the ball
If I receive this document, it is because:
• I exercise less than 4 times a week
• I do not know what kind of exercise could replace my walk when
the weather is not mild
Move your arms from the
bottom to the top while
bouncing on the ball
Lift one knee while
bouncing on the ball –
Alternate legs
Lift one knee and its
opposite arm while
bouncing on the ball
Lift the arms on the
side while bouncing on
the ball
STEP 3: STRENGTH TRAINING
In order to prevent injuries, strength training must be practiced after the warm-up. While doing strength exercises on an unstable platform like a Swiss ball, perfect execution is particularly important. Keep
your posture straight.
Practice the following exercises by repeating them twice at 12 times each with a 30 to 60 seconds rest between the two series or maintain the posture for the indicated time.
Put the ball against
the wall at shoulder
height with the hands at
shoulder level – Make
standing push-ups with
your hands on the ball
Put the ball
between your
knees and
try to keep
balance without
touching the
ground – Keep
that posture as
long as possible
Standing near
a support, put a
heel on the ball –
Stretch and bend
the leg while
moving the ball
Keep the ball in
your hands with
the arms forming a
90° angle – While
exhaling, hold
the ball as hard
as possible for
5 seconds then
relax
Push your pelvis up while
pressing your heels into
the ball and come down
again – Keep the knees
lightly bent
Lift one leg until
complete extension –
Alternate legs
Back to the wall,
put a ball between
the wall and your
hand – Push the
ball towards the
wall for 5 seconds,
then relax
Lean your head and the
top of your back against
the ball – Push the pelvis
up – Go up on your toes
and come down
Move your pelvis
while forming an “O”
with the buttocks
on the ball – Keep
the top part of the
body still
Ball under the belly, lift
one arm and its opposite
leg – Maintain posture
for 5 seconds – 6 times
on each side
Put the ball near the
thighs – Keep your
abs tight – A straight
posture – Maintain for
20 to 60 seconds
Lesson 101 with a Swiss ball
Lesson 101 with a Swiss ball
Start with the ball
at the lower part of
your back – Sit just
like you sit on a chair
while keeping the
back against the ball,
then come back up
STEP 4: STRETCHING
Stretching should always be done after training, while the muscles are kept warm. These exercises increase flexibility and range of motion.
Do the following static stretching exercises and maintain the posture for 30 to 60 seconds without causing any pain. Do not forget to stretch both sides!
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STRETCHING THE LEG
MUSCLES BEHIND
Stretch one leg – Pull your
toes towards yourself – Bend
yourself forward
STRETCHING THE INSIDE THIGH
MUSCLES
Open one leg to the side – Push
lightly to the ground
STRETCHING THE
CHEST MUSCLES
Hold the ball to the wall above
your head – Slowly bring
yourself closer to the wall
STRETCHING THE
TRUNK MUSCLES
Pull one arm up above and
diagonally
STRETCHING THE NECK
MUSCLES
Sit on the ball – Incline the
head on one side – Relax your
shoulders
STRETCHING THE
BUTTOCK MUSCLES
Put one foot on the ball – Cross
the other foot on your bent knee
– Bring back the ball to yourself
STRETCHING BELLY AND CHEST
MUSCLES
Relax the head and the top of the
back on the ball – Carefully let
your arms fall on each side
STRETCHING THE BACK
MUSCLES
With the ball under the belly,
move forwards and backwards
– Relax your back
© Institut de recherches cliniques de Montréal
Writing: Christine L’Abbé, MSc, kinesiologist
Graphic Design: Hélène Lambin, PhD
Photography: Robert Lerich - fotolia.com