Written by: Nur Lyanis Binti Hasbolah (Diploma in Physiotherapy)

Further to my previous blog, I would like to introduce a few more exercises that can strengthen the back:

8. Stomach on the Ball

start by positioning your chest and stomach on top of the ball, using your feet for stability and guidance. Once balanced on top of the ball, extend your arms above your head and try to touch the floor. At the same time, extend your legs and allow your trunk to sort of wrap over the ball. Go as far as you can go without pain and hold this position for 30 seconds. Aim to do this five to 10 times on a daily basis. Remember to breathe in and out deeply while stretching.

We also can do pelvic isolation that goods for our pelvic bone movement that are join through the spine bone. What we can do in this exercise?  First we can do:

i. Rock back and forth

Sit on the exercise ball with arms to the sides or on hips. Slowly do a pelvic tilt, pulling stomach muscles in and moving hips slightly toward the front to flatten the small of the back (to reduce lordosis). Return to the neutral position on the exercise ball. Arch small of the back slightly and move hips slightly toward the back. Return to neutral position on the exercise ball. When comfortable with these movements on the exercise ball, do them continuously back and forth for 10 repetitions.

ii. Rock side and side

sit on the exercise ball with arms to the sides or on hips. Slowly shift weight slightly to the right. Return to the neutral position. Slowly shift weight to the left .Return to neutral position on the exercise ball. When comfortable with these movements, do them continuously side to side for 10 repetitions.

ii. Circle

For a more advanced exercise, start in the front/pelvic tilt position and slowly shift weight around in a circular motion, 3 times clockwise and 3 times counterclockwise.

In conclusion, it is very important that we exercise for a lifetime to prevent any disease that can affect our body. Sure that exercise brings many benefits to us. It can also help our organ system to keep healthy and well function to use for a long time in the future. There is no reason that we didn’t exercise regularly because we have the ball to do it without any fear or without time. Well the ball is a device that helps us to do exercise in a simple way and easy to use indoor or outdoor activities. We can use the ball only for common exercise, in fact there are many advantages that we can get from this ball such as weight loss, as office chairs and for animals. We can use the ball throughout our life time.

Reference:

https://www.wikihow.fitness/Use-an-Exercise-Ball-to-Help-with-Lower-Back-Pain

https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/64/stability-ball-reverse-extensions/

https://www.spineinstitutenorthwest.com/the-benefits-of-using-an-exercise-ball-for-lower-back-pain-complete-step-by-step-guide/