July 16th, 2010 | 
Author: Five good exercises to keep your back strong in everyday life. These exercises should not be seen as the only thing that your back needs, but they are a good step towards a healthy back. You should supplement exercises, which work with the dorsal mobility and movement. You supplement these exercises with regular sit-ups on the ball. If you have pain, you should always consult your physician or treats before you start training.
Seated diagonal balance and stability
Sit on the ball with a straight back. Lift one foot while you lift the opposite arm up toward the ceiling and look for the hand. Switch to the opposite diagonal. Sit perfectly still with the body without falling down or rotate the spine. Imagine that you are wearing something on top of your head, so you must sit quietly.
Make it easier:
Do not look now, and teams may tap the ball with your hands.
Make it harder:
Perform this exercise slowly and remove any. no weight in your hands, creating a greater instability.
Armchair diagonal balance and stability
Sit on the ball and take some step onwards as you naturally drift down in the easy chair where you “sit” with bent hips and spine in contact with the ball. Lift and stretch one leg and the opposite arm in a diagonal motion. Change control to the second diagonal. Keep your body as calm as possible and ocean buttocks on the ball all the time.
Make it easier:
Steady with a finger on the floor and make small movements. Or place the arms and hands on the ball as additional support.
Make it harder:
Look for the hand or take any. no weight in your hands, creating a greater instability.
Diagonal back balance and stability
Lie on your stomach, and with steady hands and feet on the floor. Lift one leg to a horizontal position while you lift the opposite arm obliquely forward. Lower calm down again and switch to the opposite diagonal.
Think of doing arm and leg length rather than lifting high, since it helps you to get better hold of your muscle. Be sure to be as calm as possible on the ball. Imagine that you have a glass of water standing on the back, which must not be wasted. Keep your head in extension of the spine without flaunt her neck backwards.
Make it easier:
Raise only arm and leg slightly up from the floor or lift only one leg or an arm.
Make it harder:
Close your eyes or put your hands on the ball instead of support on the floor. Remove any. no weight in your hands, creating a greater instability.
Stability and strength to the whole body strain
Lie on your knees behind the ball, and place the elbows and forearms/hands on the ball. Push buttocks toward the ball, then you stretch the hips. Keep your arms in the same position throughout the exercise. Pull yourself back to starting position again.
Do not support with chest/stomach on the ball. Keep constant shoulders away from ears-pull them into place very actively toward the buttocks. Keep your back right, in its natural curvature during the whole movement and be particularly aware of the lumbar spine with the same position throughout the movement.
Make it easier:
Push the ball just a bit forward, so you do not stretch the hips fully extended.
Make it harder:
Push buttocks out and get in position, count to 10 and pull you back again.
Stability and strength to balls and back
Lie on the floor with the feet on the ball, toes pointing upward and your arms along your body. Lift the buttocks up, then you are in a straight line from feet to shoulders. Get up there and lift one foot. Switch to the second and lower buttocks back down. Think about using your buttocks to lift with and let your toes pointing upwards. Be aware that you do not pull your knees. Your pelvis should be straight all the way up and down. If you had a spirit level lying on the pelvis, it should still be leveled when you lift one foot.
Make it easier:
Do not lift the leg and simply lift up and down. Or put the ball closer to the buttocks.
Make it harder:
Put the ball farther. Or move your arms gradually from the floor.
How many, how long and how often?
To mark an effect of the program, you make it at least three times a week. And you must expect min. 4-6 weeks before you can make an impact – some will take up to half a year and sometimes less time. The effect also depends on whether you perform the exercises correctly.
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