Exercise Ball Workout for Stronger
Spine
What is the Ball Workout?
The ball workout uses a large air-filled ball to exercise at home. It is fun to use and
suitable for all levels of fitness. The exercise s chosen here are specifically aimed to
improve your posture and strengthen your abdominal and back muscles. This will ultimately enhance your overall core strength by continually training the deep stabilizing muscles that support your back.
Safety Precautions
Starting a new exercise programme is daunting for many people but be honest with
your self and proceed safely. You will then get the best from exercising without any
further risk to your health.
Make sure your exercise environment is free of clutter and you have a clean floor
and non-slip surface e.g.. Yoga mat and wear suitable and comfortable clothing.
Exercising safely is important. Make sure you always start with a gentle warm up lasting for at least 5 minutes and finish your workout with a cool-down. Remember to
breathe, do not hold your breath. Do not work through pain and STOP!
Make sure you drink plenty of fluid before and after exercise.
TIPS
Build your strength gradually
Try to put as much effort as possible
Concentrate on what you are doing
Reps & Sets
A repetition (rep) is one complete cycle of exercise from the start position,
through the whole sequence of movements and back to start position
A set is the total number of reps you should complete continuously without
rest.
Exercise Ball Workout for
Stronger Spine
It is very important to warm up before attempting any form of exercise. The
purpose of warming up is to prepare the body for the exercising to come. During a warm up the body temperature and heart rate are raised, muscles are
warmed, oxygen consumption is increased and the joints are loosened. All these factors reduce the possibility of injury.
Neutral Spine
This refers to the natural curves of the spine. A good exercise for improving postural awareness.
Try avoiding slouching your shoulders, tilting your pelvis
or arching your back.
Reps 1
Sets 1
Ab-Engager: Abs to Back
The following two positions will help activate the postural
muscles that support the back. Engages the deep abdominal muscles.
Place your hands like a fan across the lower part of
your stomach. Breathe in, and as you breathe out
pull your stomach away from your hands. Release
Reps 5-6
Sets 1
Ab-Engager: Ribs to Hips
Activate your oblique muscles that control your rib cage
and pelvis.
Breathe in to prepare, then breathe out as you slide
your ribs down towards your hips. Breathe in as you
return to a neutral spine position.
Reps 4-5
Sets 1
Exercise Ball Workout for
Stronger Spine
It is very important to warm up before attempting any form of exercise. The
purpose of warming up is to prepare the body for the exercising to come. During a warm up the body temperature and heart rate are raised, muscles are
warmed, oxygen consumption is increased and the joints are loosened. All these factors reduce the possibility of injury.
Rainbow
This stretch will increase the flexibility in your torso. It
works your waist muscles and helps alleviate backache by
gently lengthening your spine.
Sit upright, keeping your buttocks anchored on the
ball and your knees over your feet. Pull your navel in
towards your spine. Raise one arm over your head and
rest opposite hand on your thigh.
Lift and lengthen towards the ceiling, then reach
across and over as far as comfortable. Allow the hand
resting on your thigh to shift naturally and rest your
elbow.
Reps 4-5
Sets 1
Exercise Ball Workout for
Stronger Spine
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy.
Supaman
The following four exercises help to establish muscular
strength and control in the back, lower stomach and buttocks.
Basic (Steps 1 & 2) Intermediate (Step 3) and Advanced
(Step 4)
Step 1
Lie over the ball on all fours, with hands and knees
positioned on the floor. Pull your navel in towards
your spine and keep your head in line with your
spine. Lift your arm straight in front of you, without
lifting your shoulder blades upwards towards your
ears. Hold for 5 seconds and repeat on the other
side.
Step 2
From the same starting position slowly extend one
leg in a straight line behind you. Try not to use any
sideways hip movement but instead use your buttock muscles to lift the leg.
Reps 4-8
Sets 1
Exercise Ball Workout for
Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy.
Supaman
The following four exercises help to establish muscular strength and control in the back, lower stomach and buttocks.
Basic (Steps 1 & 2) Intermediate (Step 3)
Step 3
Lie on the ball as previous. Using the opposite
arm to the lifting leg, combine the previous
arm and leg lifts. Lift the leg only at hip level
and raise the opposite arm only at ear level.
Hold this position for about 5 seconds and
then swap sides.
Reps 4
Sets 1
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Body Wave
This is a very good core exercise it prepares your spine
for the work ahead by mobilizing your back and releasing tension. It strengthens your back and buttocks.
Lie on your back with the soles of your feet resting
on the ball. Make sure your knees are bent at 90
degrees.
Breathing out, pull your naval in towards your spine
and curve your hips of the floor. Pressing your feet
in to the ball, roll up slowly just until you reach the
upper mid-back area. Hold this position for a second then slowly lower as you breathe out. Make
sure you make slow but controlled movements.
Caution!
To avoid putting stress on your neck do not push up too
high.
Reps 4-5
Sets 1
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Body Bow
This exercise helps with strengthening and toning
your back and neck muscles.
Lie over the ball on your stomach, with your
knees bent on the floor. Touch your hands to
the side of your head (Avoid clasping your
hands behind your head). Keep your eye line
toward the floor.
Breathe out as you lift your chest off the ball.
Keep your shoulders and neck in line with your
back as you extend your body. Lower to the
start position.
Caution!
Keep your chin tucked in to avoid neck injuries and
do not lift too high.
Reps 8-12
Sets 1-3
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Advanced Body Bow
Lie on the ball as before and keep your legs
apart and press into your feet for support.
Place your hands on the side of your head
(not on your neck).
Keep your chin tucked in, raise your body
slightly and then lower back to the starting
position.
Keep the movements slow. Avoid tipping your
head up-keep your chin tucked in.
Reps 8-12
Sets 1-3
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Basic Abs
Lie with your legs on the ball bent at 90 degrees, the ball should be near your buttocks.
Touch the side of your head and breathe in to
prepare.
Breathe out as you raise your head and
shoulders of the floor. As you lift up, pull your
navel in towards your spine and slide your
ribs towards your hips. Hold for a second and
go back to starting position.
Avoid tensing your shoulders and avoid pulling
your neck.
Reps 8-12
Sets 1-3
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Ab Twists
Lie with your legs on the ball bent at 90 degrees, the ball should be near your buttocks.
Touch the side of your head and breathe in to
prepare.
Raise your head and shoulders from the floor
and rotate your upper body, starting from the
right shoulder. Hold for a second and go back
to starting position. Dao the same with the
other side.
Avoid tensing your shoulders and avoid pulling
your neck.
Reps 8-12
Sets 1-3
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Abs
Sit on the ball, then walk your feet out until
the ball is supporting your lower back. Your
hips should be shoulder width apart with
your knees over your heels. Place your hands
to the side of your head.
Lift your shoulders and slide your ribs down
towards your hips contracting your stomach
muscles. Hold for a second and then lower to
starting position.
Make sure your lower back is supported by the
ball. Do not curl right up.
Reps 8-12
Sets 1-3
Ball Workout for Stronger Spine
Abs & Back
For a stronger back and spine it is important to enhance your core stability and
exercising with a ball you can achieve these result more quickly as it conditions
the seep-seated muscles that support the back. Ultimately this will make your
spine strong flexible and healthy spine.
Abs
Sit on the ball, then walk your feet out until
the ball is supporting your lower back. Your
hips should be shoulder width apart with
your knees over your heels. Place your hands
to the side of your head.
Breathing out lift your shoulders and rotate
your upper body, starting from the right
shoulder. Hold for a second and back to the
starting position . Repeat on the other side.
Make sure your lower back is supported by the
ball. Do not curl right up.
Reps 8-12
Sets 1-3
Exercise ideas taken from Fitball Workout by Jan Endacott published by Bounty Books 2005
Exercises recommended by the Physiotherapy department at Nuffiled Health Tees Hospital.
Photographs taken in association with Nuffield Heath Tees Hospital, Physiotherapy department
2012.