The fit ball, also called gymnastic ball or Swiss ball, has become a sports and therapeutic tool. Find out why it is ideal for relaxing and strengthening your lower back.
It is possible that, on occasion, in the gym or other sports space, you have seen huge plastic balls. They are called fit ball, that is, a fitness ball. These balls are often used to do various exercises
Currently it is an excellent alternative to exercise in a comfortable and healthy way. Also known as a ‘Swiss ball’ or ‘gymnastic ball’, it is very practical for strengthening routines. It is very versatile since it can be used in various ways and in different spaces. For example, at the gym, at home, or at work.
The Swiss ball or fit ball is quite a popular option. In addition to being used in popular low-impact sports like Pilates and yoga, it is also widely used in physical therapy.
The fit ball and the lower back.
The back pain is often the result of having weak stabilizing muscles, and this leaves all the support your joints. Without muscle support, the joints collapse.
Pain causes these supporting muscles, known as the “stabilizers” or “stability muscles,” to stop working. In most cases, these muscles will not work again when the pain goes away, but they need to be strengthened.
In that order of ideas, the fit ball appears as an excellent alternative to work this area of the body. Exercises with this ball are generally simple and can activate stabilizer muscles.
Advantages of fit ball for the lower back.
The fit ball is an unstable surface. When you sit or press on this ball, your body will automatically activate its natural balancing reactions. And one of the most important components of your balance system is the stabilizing muscles of the core of the trunk.
With repeated use for a few days, the stabilizing muscles will work again in most cases. By activating and working the stability muscles, you have 2 or 3 times the probability that lower back pain will recur.
Working with the fit ball or Swiss ball can improve posture, muscle strength and stabilization of the spine.
Cross extension flexion exercise on fit ball.
This is a good exercise for the work of the lumbar muscles.
- Start in a quadruped position with your abdomen resting on the ball.
- Then, raise one leg and the crossed arm in a coordinated way while paying attention to controlling the correct position of the lumbar spine.
- Then alternate the other leg and the other arm.
Squats with fit ball.
- Place the ball against the wall and hold it with your back so that it is between your back and the wall.
- Correct posture and keep your back straight, feet shoulder-width apart, and head straight looking straight ahead.
- Lower into a squat position while maintaining contact with the ball so it does not fall.
- Repeat the movement as many times as you can.
Hip flexion exercise with lumbar control on fit ball.
This is a good exercise to control and tone the lumbar muscles.
- The initial exercise position is on your back with your legs resting on the ball. Arms resting on the floor with palms down.
- Then, you raise your glutes off the ground using a hip extension.
- Pay special attention to controlling your lumbar position.
By using the fit ball, the exercises are performed in a controlled and bearable manner. And is that the use of the ball not only contributes to muscle strengthening, but also reduces the impact on the body in general.
Maintaining the alignment of the body on the ball stimulates the natural reflexes and stimulates the body to react as a unit. This makes everyday movements easier. In addition, this type of training activates all the muscles in order to maintain the correct posture and balance. The versatility and dynamism of this type of training will produce excellent results.