Are You Ready For An Exercise Ball Program?
What you are about to read… is information about the exercise ball. I will explain some of the different names given to the exercise ball and how it came to be an integral part of physical training. I will give a brief history of the exercise ball, what types of clearance you should have before beginning a training program and some of the different exercise ball exercises that can help you progress along in your training program. This article will help you prepare on the uses of the exercise ball as you want.
What is the name of an exercise ball?
Well I do not think that matters much but people refer to exercise ball sometimes as a Swiss ball or a physio ball or even a generic term as a stability ball. No matter what you call the ball it will add to your training program. This exercise ball is made up of the highest quality vinyl to take firm and sustained use of it by anyone. The exercise ball was designed to give full flexibility to your body especially in the back area. This is an excellent piece of equipment to bring blood circulation to your spine in a controlled confined area by increasing the blood circulation around the affected discs in your back. In fact, did you know that the exercise ball was first used with children afflicted with cerebral palsy? It was used with this affliction in order to develop balance and maintain reflex response and now it has been extended to people with back problems.
The Swiss ball has gone from the therapeutic rooms to the exercise rooms and has a lot of success in keeping people healthy and flexible.
Getting clearance to create a Swiss ball training program.
I must digress here a bit to let you know that in order to embark upon any type of exercise regimen to check with your physician to insure that you don’t have any physical problems that might impede you on an exercise ball program. In the case of a Swiss ball program its best to see and get the opinion of a physical therapist that specializes in back pain. The physical therapist can probably recommend a specific program course if you have a history of back ailments that have become chronic for you.
Some types of exercise ball programs.
Depending on the level of intensity that you’re physical therapist recommends, different exercises are available and I will touch bases with some of the techniques that you can use. You have the pelvic isolation with the exercise ball that will definitely make you feel better. As with any of these ball exercises make sure that you start out slowly and carefully to make sure you do not overextend yourself. You can entertain one of 3 movements to accomplish this task. Movement 1 is to rock back and forth on the ball. You sit on the exercise and do a pelvic tilt moving the hips towards the front to flatten the small portion of your back, then return to a neutral position. Do this movements 5-10 times. Movement 2 is to slowly rock side to side. This is basically the same movement as rocking back and forth but now you go side to side. Movements 3 are circles. This is a more advanced move but now with this exercise you create a circle movement 3 times one way then 3 times the opposite way. Now these exercises can be accomplished with any level of intensity but ideally as you get more confident and stronger you will definitely up the tempo in these ball exercises.
How intense should your ball exercises be?
Of course when trying anything new especially in the field of physical exercise you should start out cautious and deliberate. Variations of intensity usually goes through 3 phases. Phase 1 is the most introductory and careful phase of them all. Here all you are trying to accomplish is technique. Do not worry about the number of reps that you’re required to do because at this level you are just exposing your body to a whole different level of exercise that it’s not used too. Level 2 is where you know how the exercises are supposed to be executed and requires a bit more strength, balance and stability than the basic introduction method. Level 3 is the most intense of all. This level of exercise requires concentration, effort and strength. By the time you progress to this level you are probably on a regular committed schedule of exercise and that you will start receiving full benefit from this exercise program.
In this article I’ve touched on the origination of the exercise ball and how you should insure that you’re capable of the exercises and some basic exercise ball routines that you can use. Do not think for a moment that just because you’re exercising on a ball that it’s just a game because it’s not. The exercise ball just might well make you feel more flexible and versatile than ever before. Take precautions before starting out on this program and I’m sure that you will enjoy it to the fullest.