Swiss ball exercise illustrations | Swiss ball exercises

Swiss ball exercises

Swiss ball exercise illustrations, Swiss ball exercises and the swiss ball (sometimes also called fit ball or physio ball) is an excellent piece of exercise.

Equipment which can be used by individuals at all levels of fitness, to work every major muscle group in the body. It also adds the dimension of core strength to your training.

Swiss ball workouts and most upper body dumbbell exercises can be performed on a swiss ball to add an extra degree of difficulty. The ball can either be used as a seat or bench.

Swiss ball workouts and the exercise ball (or Swiss ball or physio ball) is a versatile piece of exercise equipment available to help people with back pain. In particular

Many Swiss ball exercises are designed to bring movement to the spine in a controlled manner to help keep the discs nourished.

Moving the vertebrae helps nourish the discs in the spine by increasing blood flow around the disc and by causing the water to flow in and out of the disc.

For all forms of exercise, it is advisable to see an appropriately trained and licensed physical therapist, occupational therapist, chiropractor, exercise physiologist or physical medicine and rehabilitation physician (also called a physiatrist).

Depending on the specific diagnosis and level of pain, the exercises with the ball will be very different, and appropriately trained spine specialists (e.g. certified in exercise ball technique) play a critical role in both developing the right exercise program and providing instruction on correct form and technique in Swiss ball workouts

1. Abdominal Crunches

Start with your arms across your chest and the ball resting between you shoulder blades.Begin by lifting your head and chest forward and clear your shoulder blades off the ball. As you get stronger you can elevate comletely in to a sitting position before returning to start position.

2. Bridging

Start with your legs resting on top of the ball just under your knee /calf area. Rest your arms by your side and your hands flat on the floor. Use your hands for stability during the movement.

Begin by tightening your butocks and lifting your hips off the floor. Maintain a tight stomach while keeping the hips elevated for a count of 5 seconds. Return to start position slowly.

3. Back Extensions

Start with the ball under your lower chest / abdominal area and legs spread apart for stability. Hands behind head (more difficult) or resting on ball.Begin by lifting your head and chest off the ball. Squeeze your shoulder blades as you lift. Only go as high as you feel comfortable lifting. Return slowly to start position.

4. Shoulder flexions

Start with ball resting under stomach. Keep head neutralwith one arm supported on the floor.Begin by lifting the other arm straight up along side of your ear. Keep head in a neutral position at all times. Remember to use your back muscles in addition to your shoulder muscles.

5. Shoulder flexion with opposite Hip extensions

Start with ball resting under your stomach. Maintain same positioning as above. Stabilize with one arm and opposite leg.Begin by lifting one arm and opposite leg into a fully extended position (hip) and fully flexed position (shoulder). This requires high level balance skills as well as good back strength.

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