Have you ever tried to watch TV, sitting not in your favorite chair, but on a Swiss ball? To maintain balance on a soft, unstable surface, you will have to strain the whole body, using various muscle groups and keeping them in tension. During classes, lying on the ball, its elastic walls massage the internal organs, improving their blood supply; Swiss ball is used as an elevation in training for abs and other muscle groups. In therapeutic gymnastics, exercises for the back on a Swiss ball are used to recover from injuries, for the prevention and treatment of spinal pathologies.
How to choose a fitness ball?
Fitballs are round, oval, smooth and embossed (massage); with handles in the form of “ears” and “horns”. But in order to make it convenient to practice, it matters not the shape or other features of the simulator, but its diameter. While picking up the ball in the gym, sit on it – your legs should rest firmly on the floor at a right angle. If you order it in the online store or for another reason you can’t try on it, focus on your growth creatine on non workout days:
- balls with a diameter of 40–55 cm are used for children and low adults;
- 55 cm fitballs are recommended for people of 150–165 centimeters height (usually teenagers and women);
- 65 cm Swiss balls are used by people of 165-180 centimeters height;
- large balls (75–95 cm) are chosen by men and women above 180 cm.
The description of each Swedish ball indicates the maximum weight that it can withstand when sitting on it, lying or jumping. But even inexpensive Swiss balls from overload do not burst, but are blown away gradually, therefore, performing exercises for the back on the gymnastic ball, it is impossible to get injured shocking the muscles.
The basic rules of training with balance ball
Training on the ball is contraindicated to:
- people with diseases of the heart, blood vessels, internal organs;
- with severe myopia;
- with a tendency to hypertension,
- herniated discs,
- severe scoliosis.
With caution and only under the supervision of a coach, people with neurological diseases, disorders of the vestibular apparatus and coordination of movements are allowed to deal with.
You do not complain about your health, but your back sometimes hurts bodybuilders lifestyle? Take the examination, and the LFK trainer will select safe exercises for you, teach you the correct technique, and help you plan your training regimen. Healthy people can do 2-3 times a week for 30-60 minutes a day or 2-3 times a day for 10 minutes.
A set of exercises on fitball to strengthen the muscles of the back begins with stretching, and ends with relaxation. If your back aches during or after exercise, cancel your next workout and consult your doctor. Perhaps you have spinal problems that you don’t know about, and you need to adjust the program.
Stretching and relaxing on pilates ball
Fitness trainers recommend performing 3-5 sets of each exercise for 7-10 reps. At the top point of the exercise, when the muscles are maximally stretched, linger for half a minute. To protect yourself from sprains and fittings, beginners in the first training should not do more than five approaches. Over time, the number of repetitions and sets increases.
- Basic stretch. Lie on the ball diagonally – the legs are straight, with your fingers resting on the floor, arms extended back along the body. Raise your head, neck and upper torso, feeling the muscle fibers stretch. Hold on to the top point. To complicate the exercise, flatten the shoulder blades, and the load on the upper back will increase.
- Stretching the latissimus dorsi. Get on your knees, place your palms on the fitball. Lean over, straining your hips, and push the ball away from you with your hands. Stretch until you feel tension and muscle pain. Exercise involves the back, muscles of the chest and shoulders.
- Stretching the spine. Sit on the simulator, fingering, “walk” several meters forward until the fitball is under the lower back. Spread your arms apart and stretch upside down with your head and upper body, keeping your balance with your legs.
- Relaxation, or hitch, is done at the end of the session so that the muscles cool slowly. Lying on the ball with your back, straighten and spread your legs a little, the feet rest on the floor, hands in the lock on the back of the head. Lie down like this for 5-10 minutes, breathe deeply and calmly, feeling a soft muscle strain.
Physio ball exercises for the back
Start learning the simulator with the simplest thing: sit on the ball without bending your back, jump on it. The biomechanical effect of these movements is reminiscent of horse riding, they also help to learn to maintain balance, strengthen muscles – body stabilizers and train vestibular apparatus. The stronger the ball is pumped, the greater the load.
- Hyperextension involves alternating tension and relaxation of the lumbar muscles. For her, they choose a large ball so that while lying on it, do not touch the floor with their hands and feet. Lie belly on the ball, hands behind your head or folded on the back of the head. Keeping balance, rise on the fitball until the back and legs are extended in a straight or slightly concave line, but do not bend too much. Hold the pose for 10-30 seconds, lower yourself.
- Twisting strengthens the paraspinal (tight-fitting spine) muscle fibers, superficial muscles of the back, lower back and abs. Sit on the ball with a straight back, raise your hands above your head or put on your hips. Leaning against the floor with your feet, turn left / right, “looking over your shoulder”: turn – pause for 30 seconds – return to the starting position – turn to the other side.
- Leg raises strengthen the back, abs, buttocks and front muscle of the thigh. Lying belly through the ball and resting your hands on the floor, alternately raise your legs.
- Plank(in two versions). In the first version, kneel in front of the ball, put your elbows on it, and, leaning on them, raise your pelvis. In the second, straightened legs are on the ball, and the lower body is on the floor, with emphasis on the forearms. To complicate the exercise, in the initial position high incline bench press, lie on your stomach on the fitball and roll forward, helping yourself with your hands until the feet are on the ball, and the elbows and forearms are on the floor.
- The bridge works on the muscles of the upper back, lower back, and abdominal muscles. Performing it on the ball is more beneficial and safer, but technically more difficult than on the floor. Lie on the floor: feet are on the top of the ball, hands lie along the body, palms down. Lift the pelvis and stretch up until the body and legs to the knees form a straight line. Hold for 10-30 seconds, return to the IP, count to three and repeat.
The “bridge” has other options: legs on the floor, and the head, neck and shoulders rest on the fitball; the feet and hands rest on the floor, and the back rests on the ball or bends over it without touching it. If you haven’t done gymnastics before, take the time to master the bridge and complete the bar without an additional approach.
How can therapy ball help with osteochondrosis and scoliosis?
A physician should choose a set of therapeutic exercises for the back with a ball, especially in case of serious pathology of the spine: some movements cannot be performed with this or that form of curvature. It is best to start practicing in a group under the guidance of a coach to learn the technique of each exercise protein formula for muscle gain. After several lessons, you can continue to do it yourself at home or in the gym, controlling yourself from videos and photos.
At home, you can perform a complex of three simple exercises, including it in the morning exercises or performing instead. Start with a stretch: sit on the ball, round your back, grab yourself under your knees. Stretch your shoulder blades up, neck, shoulders and back relaxed. Exhaling, bend to your feet and freeze for half a minute. Repeat three to four times, trying to lean lower and lower.
- Lie on the ball with your belly, arms and legs touch the floor. Raise your limbs in turn: arm, leg, both arms, both legs.
- Rifts. Lie on your stomach through the ball and sort it out with your hands, moving first forward until only the hips remain on the simulator, and then back so that the legs are on the floor and the fitball is under the chest. Perform 3–5 reps, roll onto your back, and roll back and forth just like you did on your stomach.
Finish the activity with relaxation: staying on the floor, put your straightened legs and calves on the ball. Relax completely and soak for 10-15 minutes. This posture helps to relieve painful cramps during infringement of the nerve roots in the lower back, relieves tension from the back muscles and abdominal muscles.