Exercise Ball Instruction

Chiropractic Care and the Exercise Ball

Dr. Donna Archer teaches how to use an Exercise Ball.

Foundation for a Healthy Back – Core Stability Exercise Program

Sessions designed to introduce participants to working out on an exercise ball to strengthen the core muscles (muscles in the back, abdomen, hips, and legs.) Workout provides important exercise to improve stability, balance, and posture, while increasing strength and flexibility, while providing back pain relief. Participants need appropriate sized exercise ball, mat and weights.

Call to schedule a private session (limited to 1-3 participants)

Benefits of Using the Exercise Ball

Trunk Stabilization

Exercising on the ball develops the trunk musculature to function as a stabilizer (hold a position while other muscles are working). A firm and stable trunk musculature can prevent lower back injury.

Posture

When seated on the exercise ball, the body’s initial reaction is to pull the shoulders back and align the spine. Holding this position improves posture and develops a subconscious ability to help retain it throughout the day.

Strength

Exercising on the ball demand that the whole body participate; thus allowing for many muscle groups to strengthen simultaneously.

Balance

Both support and conformity are developed while lying face up or draping your arms over the ball. Lifting your body requires trunk musculature stabilization.

Flexibility

A major benefit is the ability to help you stretch without stress to the joints or muscles, & allowing tight muscles to move freely.

While performing exercises:

Hold spine in a neutral position, chest up, shoulder blades down,
belly button squeezed into spine, head held directly above shoulders.

Pelvic Tilts

Begin in seated position. Isolate pelvis to rock hips from side to side & forward and backward

Pelvic tilts for 3 minutes

Sit Backs

Begin in seated position. Slowly step out with feet allowing ball to roll underneath spine.
Sit back & hold for 15 seconds each,
Continue for 1 minute

Table Top

Begin in seated position. Walk feet out in front allowing ball to roll underneath your spine until your upper back and neck are resting on the ball. Tighten abdominal and buttocks to hold neutral position.

Roll down & up, holding till fatigued.

Ball Push Ups

Rest trunk on ball with hands on floor supporting body with knees or shins resting on the ball. Perform a push up by bending elbows to lower body toward floor. Keep abdominal’s tight and spine in a neutral position.

Do slow repetitions for 30 seconds

Superman

Rest hips and trunk on ball, arms out to side, with neck in alignment with spine. Lift chest off of ball to extend spine. Slowly lower to neutral position.

With trunk extended, hold for 15 seconds.
Continue through 4 repetitions