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eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Learn
To Use a Stability Ball
When I first saw a friend of mine using an
exercise ball, I thought to myself, “I’d never be able to do
that!” But after trying it out (very carefully), I found that
using it was a snap. Actually, it made stretching and exercising
fun and enjoyable. Using a stability ball, I was informed,
also helps our balance as we get older.
A stability ball, for those of you who may not have seen one,
is simply a large poly-vinyl ball (typically between
18 and 28 inches in diameter) that can be used in many ways
during
an exercise routine. It serves in place of a chair or floor
mat (very handy for those of us who hate getting up and down
from the floor during a workout). It can replace a wall or
a bench during stretching, and, as we will examine below, a
stability ball offers some unique stretching opportunities
of its own.
Before you start using a stability ball, or begin any exercise
program, remember to talk to your doctor. He or she may recommend
that you not use a stability ball or that you only use it in
the presence of a trainer or aid.
The
magic of the stability ball is that any exercise performed
while sitting on it simultaneously improves your balance and
posture. This is due to the fact that the stability ball requires
you to unconsciously keep your weight centered in order to
avoid its rolling out from underneath you. Any exercise you
can perform while seated can be done while sitting on a stability
ball, and all the while your balance and posture will be aided
as well.
Another advantage of the stability ball is that its shape
allows you a greater range of motion than a chair, or even
the floor. This helps primarily when stretching the back.
The American Council on Exercise (a nonprofit fitness advocate)
gives a number of example stretches that can be carried out
with an exercise ball. Before performing these stretches, make
sure you’ve already warmed up. Move slowly through each stretch
and get used to the feeling of having the ball roll underneath
you.
This
is a good stretch for the back: Sit on top of the ball
with your feet in front of you and your hands behind your head.
Take small slow steps with your feet allowing your back to
roll forward onto the ball. Soon your upper back will be curved
over the top of the ball, providing an intense (and pleasurable)
stretch. Try reaching your arms overhead for an additional
stretch for the back.
The
second example is the kneeling side stretch: start by
kneeling upright on a mat with the ball at the side of your
right hip, place your right hand on the ball and your left
arm hanging close to your torso. Sweep your left arm in a wide
arc up and over your head and back to the starting position.
Repeat three to five times. Hold the final arc in a lifted
position 10-30 seconds for a static stretch.
This
one is called a pelvic circle: Sit on top of the ball
with your feet slightly to the right and the left. Using your
legs, slowly circle your hips clockwise three to five times;
reverse, circling counterclockwise. The ball will roll slightly,
aiding in the stretch. Focus on releasing tension in the hips
and lower back.
The American Council on Exercise provides a brochure with
additional information on using a stability ball for stretching.
Several online sources exist for finding the right stability
ball for you. The size of the ball depends on your height,
and the type of stretches and exercises you wish to perform
with the ball. Stores or online sources selling stability balls
will be able to assist you in picking out the right one.
If your doctor thinks its right for you, an exercise ball
provides a versatile tool for working out. It acts as a support
during conventional stretching. In addition, a balance ball
allow for several unique stretching possibilities of its own.
Your balance is improved each time you sit upon it, no matter
what exercise you perform, and, when it comes down to it, using
a stability ball while working out is just plain fun. # # # # #
SolveYourProblem.com
: 2006
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