Using a physio ball is a great treatment option for people who suffer from back pain. It is also designed to prevent future episodes of back pain and is often used in rehabilitation. Physio balls help to strengthen the body’s core muscles, which help to stabilize the spine.
Instructions
Do Physio Ball Back Exercises
1. Sit back on your knees. Place the ball out in front of you. Stretch your arms out in front of you and place your hands palms-down on the ball.
2. Tilt the ball to the left. Stretch out your sides and lower back. Hold for 30 to 60 seconds, then release to the middle.
3. Tilt the ball to the right. Again stretching your sides and lower back, hold the position for 30 to 60 seconds, then release to the middle.
4. Place the ball in front of you. Lay your body over top of the ball with it resting primarily under your belly. Place your toes on the floor behind the ball. Try to stabilize your body so that you can control your movement on the ball.
5. Put your hands behind your head and crunch forward. Be sure to tighten your abs while doing these exercises. Don't lock your joints, as this will cause instability and possible injury. To get more out of the exercise, you can hold the position when coming up from the ball. This will provide a greater stretch to the upper abdominals and the lower back.
6. Place the ball in front of you while sitting cross-legged. Grab the ball and hold it straight out in front of you for 30 to 60 seconds, or in 10-second intervals. Be aware of your posture and make sure that your back is nice and straight.
Tags: ball front, lower back, Place ball, Place ball front, Back Exercises, back pain