By Roberta Field, Physiotherapy Dept
2HSB
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Lie
on your back on the floor with your arms by your side
and your heels on top of the ball with your toes pulled
towards you.
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Lift
your bottom off the floor.
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Slowly
roll the ball in until your knees are above your hips.
Roll the ball out again.
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Lower
your bottom to the floor.
Repeat this 10 times and do 3 sets.
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Exercise
balls have been around since the 1960s for use in rehabilitation.
Early ball therapy began in Switzerland for children with
disabilities and developmental problems.
Later balls started to be used in the rehabilitation of adults
with orthopaedic problems. For about 10 years now the exercise
balls have been used more widely, with dance instructors,
fitness trainers and individuals also using them for exercise
programs.
An exercise ball can also be used as a chair. Generally they
come in three different sizes – 55cm, 65cm and 75cm.
As an approximate guide, a person less than 168cm in height
would use a 55cm ball; from 168 to 180cm would use a 65cm
ball and if over 180cm then a 75cm ball would be used for
sitting.
While sitting on the ball the hips and knees should be at
about a 90 degree angle, or slightly more (ie. knees straighter).
While the ball can help to stimulate a good sitting position,
it is very possible to slouch on the ball.
Attention always needs to be given to keeping an upright position
maintaining the natural curves of the spine.
If a person is planning to start using a ball as a chair,
it is best to gradually build up the time spent on the ball.
For example, sitting on the ball for 10 minutes, three times
per day, may be enough to get started.
So why train with an exercise ball? Basically the ball can
be used to provide variety in your workout. The ball is wobbly
so controlling the ball can provide a challenge and help to
develop new skills.
Balls can be used in training for warm ups, cardiovascular
training, strengthening exercises, mobility and flexibility,
balance, co-ordination and relaxation.
For safety the ball should not be used on slippery surfaces.
If the floor surface is slippery then a yoga mat can be used
under the ball.
Shoes with good grip should be worn. It is important that
your ball is burst resistant. These balls will deflate slowly
if punctured. A quick check for any objects in the environment
that may puncture the ball is best before starting.
Exercising with the ball can range from very easy to very
difficult. As with other types of exercising it is important
to build up gradually and stay with what you can safely control.
The ball can be used alone, or in combination with weights.
It can also be used with the body in a variety of different
positions.
•
See the photos for an adapted hamstring
curl using an exercise ball.
