Exercise gymnastic ball

Using an exercise gymnastic ball for posture

The reason that most people do not have good posture is due to their inactive lifestyle. This is because the trunk muscles do not have the ability to support the body efficiently. A person's neuromuscular system actually "forgets" how to maintain correct posture due to the extra support provided by chairs, couches, car seats and other such seats. As a result of this support, the neuromuscular system breaks down and does not function properly.

An exercise routine using a stability gymnastic ball is a helpful way to correct your posture. You can perform exercises with the ball that range from mild to very challenging. Posture is improved by balancing the ball, which makes the body rely on itself rather than other forms of support. The exercises with the ball force the body to automatically correct the body's posture by assisting with equilibrium responses. The person automatically discovers a way to balance the ball with the least amount of muscle use, which reinforces positive movements.

An exercise to begin with is to sit on the ball. Even this act can be challenging for some people. Then work up to more challenging exercises such as: When sitting, move the ball back and forth, thereby discovering how a pelvic tilt feels; then move the ball around like a hula hoop. You can also bounce up and down when sitting on the ball, then add feet and/or arm movements. These exercises may sound very easy, but they can be quite difficult at first. They also help to increase body awareness. People learn how to align their body unconsciously on their own.

You may not realize it, but these exercises are a form of strength training, as strength training is not merely moving your body against resistance. It is also a form of teaching your neuromuscular system to coordinate with other systems of your body to allow the systems to move and work together efficiently.

Some exercises to promote neutral spinal alignment and improve stability and mobility in the abdominal and back muscles include the squat and arch, in which you sit on the ball and walk down to a squat position. Then lift your arms over your head and straighten your legs to arch over the ball.

Another good exercise is the push-up wherein you kneel with your stomach on the ball as you walk your arms out as far as you can and do some push-ups.

In the prone knee-tuck exercise start in a prone push-up position, then lift your hips and bend your knees into your chest. Then return to a starting position.

With the airplane position, kneel with your stomach on the ball, round over the ball with your toes on the floor and extend your back and reach your arms out.

The straight back cross is accomplished by sitting on the ball. Keep your spine straight and lean back as far as you can while lifting both arms. Hold that position and lower one arm down to the outside portion of the opposite knee. Return to the starting position, then repeat the exercise with your other arm.

With the Roll-Up exercise: sit on the ball with your legs straight to the front and your feet flat on the floor. Bend your knees as you roll down until you are parallel to the floor. Then roll up. Your feet should not move during this exercise.

The hip lift exercise entails lying on your back with your lower calves on the ball; roll up and down the spine as you lift and lower your hips.

The stability ball is ideal for improving posture and for encouraging body awareness; it also improves balance and coordination and strengthens your spinal alignment.