Swiss ball exercises, also known as stability ball exercises or exercise ball exercises, are workouts that involve using a large inflatable ball as a versatile and effective tool for strengthening and toning various muscle groups. These exercises can help improve core stability, balance, flexibility, and overall strength.
At Revolve Physiotherapy we offer personalized treatment plans that are tailored to each individual’s needs and goals. Also, we will provide exercises to improve range of motion, strength training, balance, coordination exercises and pain management techniques.
Here are some examples of Swiss ball exercises:
- Ball Crunches: Start by sitting on a Swiss ball with your feet flat on the floor. Lean back while walking your feet out until your shoulders, upper back, and lower back touch the ball. Place fingertips behind ears. Engage core and keep chin up as you lift shoulders and upper back off ball in a crunch. Perform 15 reps.
- Plank Rollouts: Start in a plank position with your forearms resting on the Swiss ball and your feet on the floor. Engage your core muscles and roll the ball forward, extending your arms straight out in front of you. Pause briefly, then roll the ball back to the starting position. Maintain a straight line from your head to your heels throughout the movement.
- Hamstring Curl: Lie on your back with your feet resting on top of the Swiss ball, legs extended. Lift your hips off the floor, keeping your upper back grounded. After that, bend your knees and roll the ball toward your glutes by contracting your hamstrings. Extend your legs back out and repeat the movement.
- Squats: Stand with your feet shoulder-width apart and the Swiss ball against a wall behind your lower back. Slowly squat down as if sitting back into a chair, allowing the ball to roll down the wall while keeping your knees in line with your toes. Rise back up to the starting position and repeat.
- Chest Press: Sit on the Swiss ball with your feet flat on the floor and hold dumbbells or a barbell at chest level. Slowly roll your body down the ball until your head, neck, and upper back are supported by the ball. Push the weights up toward the ceiling, extending your arms fully, and then lower them back down to the starting position.
- Bridge: Lie on your back with your feet resting on top of the Swiss ball, knees bent at a 90-degree angle. Push your hips up toward the ceiling, using your glutes and hamstrings while keeping your upper back on the floor. Hold the bridge position for a few seconds, then lower your hips back down and repeat.
Remember to choose an appropriately sized Swiss ball that allows your hips and knees to be at a 90-degree angle when seated on it. Additionally, always prioritize safety and maintain proper form during these exercises. If you’re new to Swiss ball exercises, it’s advisable to start with basic movements and gradually progress as you become more comfortable and stable.
Come to learn much more with us at Revolve Phisiotherapy. Meet the best team for treatments and exercises in Milton, Ontario. Call us now (905) 864.8181 and talk to one of ours specialist.