Gym Ball Stability Exercises |
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The following exercises are designed to enable you to strengthen the  the muscles of the stomach and back promoting spinal stability, balance and coordination and preventing back pain. You require a gym ball for these exercises thus you can do them in the comfort of your own home or at a gym.
Throughout each exercise try to contract the abdominal/stomach muscles by gently pulling the lower stomach towards your back/spine. Do not pull so hard that it is difficult to breath it should only equal 10-15% of a full muscle contraction (only 10-15% of the hardest you can pull the stomach in).
For each exercise you can hold from 3 – 15 seconds. However you can make many variations on this for example you could repeat the exercise 3-20 times or make it harder by holding the position for longer.
BAlways start with the Beginners Gym Ball Exercises. When you have achieved good control and the exercise feels easy move onto the next stage. Once an exercise becomes easy you can make it more challenging by making it harder to stay balanced on the ball. This can be achieved by bringing your feet or hands closer together, lifting one supporting limb off the ball or ground or just closing your eyes.
If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum. |
Intermediate Ball Exercises |
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