Ball exercises help strengthen and give flexibility to postural muscles to prevent back pain.
The Swiss ball, also known as stability ball or physio ball, is frequently used for its great usefulness to keep the spine flexible, tone and strengthen postural muscles, as well as relieve or prevent back pain.
Although it seems paradoxical, the effectiveness of this technique lies in the instability of the ball, which forces the muscles to work and exercise balance and senses to maintain the position.
WORKS BALANCE TO RELIEVE BACK PAIN
This technique is based on the exercises developed by the Swiss doctor Susan Klein Vogelbach, who established the methodology and applications of work with balls.
The postural muscles (neck, back, abdomen and legs) support the body, allow its movement and contribute to keeping the center of gravity stable, both at rest and in motion.
Working with the ball forces you to use balance, which increases strength and muscle tone and favors its strengthening and intervertebral muscles, which reinforce the structures of the vertebrae.
BRIDGE EXERCISE
With this posture, the muscle chain is rebalanced, functionality is recovered and the muscles of the back and legs are toned.
It is advisable to go barefoot, which allows a better grip of the ball with the feet and a maximum use of the proprioceptive system.
THE GUIDELINES YOU SHOULD FOLLOW ARE:
- Lie on your back with your arms parallel to your body, and with your palms lying face down, your knees bent and the soles of your feet resting on the ball.
- Breathe in and try to lift the trunk, arching it from the hips to the upper back.
- Hold this pose for 5-10 seconds.
- He spires and rests the trunk back on the mat.
- Once the movement is finished, lower your feet and rest them on the mat.
- Breathe in and out deeply.
- Repeat the exercise 10 times.