Exercise balls
They are a useful workout tool for strengthening your core and assisting with balance exercises, such as pelvic thrusts. The ball can be difficult for beginners because it creates an unstable surface, but with a little practice, an exercise ball can be a great tool and even help you use your muscles in new ways! The best way to use an exercise ball as a beginner is to practice simple core and leg exercises to build your confidence.
To find the correct size of ball for the purpose of exercise the general guide lines are:
Height. Ball Size.
5’-5’7” 55cm
5’8”-6’-2” 65cm
6’3”-6’9” 75cm
Over 6’10” 85cm
Once inflated the ball should match its size in height, to test it is correctly inflated you should be able to push into the ball 1”-2” with your index finger.
When sitting on the ball your thighs should be parallel to the floor with your knees at right angles and feet flat on the floor. Now we are ready to go but make sure you find a space large enough away from any furniture to prevent any accidents.
The first skill to acquire is sitting on the ball with the weight evenly distributed through your feet and sitting bones, with a good spinal posture and head erect.
Sit on the ball with a start position as described above. Maintaining your balance slowly lift one foot off the floor, place it back to the start position and lift the alternate foot. To begin with you may need to have your hands on the ball, as your balance improves , take your hands off the ball. progress by folding your arms across your chest, finally have your arms above your head. You can also challenge yourself by bringing your thigh towards your chest, but do not let your pelvis drop back “sag”.
Start position sitting as previously described. Maintaining an upright posture with your weight evenly distributed through both sitting bones and pelvis in neutral, Active the abdominal muscles and alternatively lift foot off floor and straighten the knee. As control is achieved progress by straightening opposite arm towards the ceiling.
Start in sitting position. Sit upright, feet flat on the floor, without moving your feet, engage your pelvic floor and abdominal muscles, tuck your sitting bones into the ball and tilt your pelvis forward and back to start position. Now tilt your pelvis left and right (lateral pelvic tilt) keeping head shoulders and feet still. Finally perform pelvic circles, by combining the above movements to make clockwise and anticlockwise circles.
Bouncing-Try gently bouncing on the ball and keeping a good posture
Bouncing on the ball on 1 foot
A much harder balancing exercise which works your core. Contract your abdominals while you bounce gently
Sit on the Ball- Lift one hip up
Start by sitting on the ball with both feet apart resting on the floor. Activate your abdominal muscles and get your balance. Then lift one knee up keeping your back and pelvis still. Then lower and do the other leg x 20 total
Shoulder flexion on the ball
Sit on the Swiss ball with your feet apart. Lift one arm right up above your head and lower. keep sitting upright as you do it. Then do the other arm. Repeat x 10 each arm
Thoracic rotation on the Ball
Sit on the ball with feet apart and flat on the floor. Cross your arms across your chest. Pull in your tummy and then turn keeping your pelvis and ball still. Return and go the other way. Repeat x 10 each way
Sitting on the ball extend one knee
Sit on the ball with feet apart and flat on the floor. Now try and extend one knee without letting the ball move. Do x 10 extensions each knee
Sit on the ball and do pelvic circles
Sit on the ball and now try and move the ball around in circles 10 times each way. This helps loosen up your back
Sit on the ball and side bend
Sit on the ball and keeping it steady stretch down sideways each way x 5 each way.
Sit to stand from the ball
Sit on the ball feet on the floor and slightly apart. Now try to stand up just to the point at which your bottom is just about to leave the ball then sit down. Stop coming up off the ball before the buttocks lose contact with the ball.
Sit back down slowly.
Repeat x 10-20 as able
You can place the ball against the wall if you are concerned about it rolling away
Ball Roll outs
Kneel on a mat with the ball in front of you. Rest your hands flat on the ball. Now roll the ball forwards controlling it with your core Keep rolling out until the back of your upper arm comes in to contact with the ball. Your legs are nearly straight by then.Then roll back
Repeat x 10
Swiss ball bridge
Lying on your back, place your calves on the ball with your ankles supported. Arms on the floor, away from your body, palms facing the ceiling. Squeeze your buttocks and roll your hips off the floor, do not over arch the lower back only go to a neutral spine position. To advance this exercise, bring your arms closer to your side. Move the ball towards your heels. Cross your arms on your chest. Lift your ams straight up at shoulder level towards the ceiling.
Bridging
Another easier method is to lie on the ball with head and shoulders supported by the ball. Then lift your pelvis up to create a straight line with your body and relax. Repeat x 10
Hands behind your head stretch
Lie on your back on the ball. Bring your hands behind your head. Then let your back roll back over the ball and the elbows to stretch downwards towards the floor. This is a good mobilising exercise for the mid back. Hold and repeat x 5
Seated roll down
Start in the seated position, slowly walk your feet out whilst keeping your head in mid line, engage your abdominal muscles and tuck your pelvis as you continue to walk your feet out. Stop walking out when your head and shoulders are supported on the ball, your knees should be bent to 90 degrees and your body parallel with the floor. To return to the start position, walk slowly in reverse, allow you buttocks to drop a little as you tuck your chin and your pelvis, keep walking until you return to your seated start position.
This is a good exercise in itself and needs practise. Once you have mastered it, you then use the position for a number of other exercises.
Hip extension lying on your front on the ball
Start by kneeling in front of the ball, lie over the ball by placing your chest on it, now put your hands on the floor, shoulder width apart in front of the ball. your thighs and torso should be in contact with the ball.
Start by gently squeezing your buttock/Gluteal muscles stretch out and lift one leg, return to start position. Do not allow your back to arch or twist your pelvis in an effort to lift the leg higher. Repeat with the other leg. Now stretch out and lift one arm, keeping the body still and the abdominals engaged. Repeat with the other arm. Finally left an alternate leg and opposite arm, keeping control of the body position throughout.
CAUTION WITH THE BELOW EXERCISE, EXTREME CONTROL IS REQUIRED:
Lumbar/Thoracic rotation
Kneel down with the ball in front of you. Place your hands on the ball and rotate the ball each way. Repeat x 10
This is a good mobilising exercise for the back
Shoulder blade retraction
Kneeling in front of the ball, place your chest on the ball. Keeping your lower back still and in neutral, with your shoulder down and your hands lightly placed on the back of your head, gently tuck your chin, and push forward and up with your breast bone/Sternum to extend your upper back. Feel the work at the bottom of your shoulder blades. Avoid lifting your head to the ceiling. Lower back down slowly.
