Improving spinal health entails summoning up the necessary will power to exercise more and even to start enjoying it. Large exercise balls have an unstable surface that makes them outstanding for exercising the back and trunk muscles in different positions, such as sitting or lying.
It is a well-known fact that the exercise ball can be used in many areas, including fitness, exercising and therapy, sport and club training. It is available in various sizes (35 to 75 cm diameter), for all age groups and in different versions for every user type (from beginners to top athletes).
Oval Pendel balance balls are both effective and safe equipment for exercising the back and also ideal as an ergonomic sitting ball. The larger contact surface with the floor prevents them from rolling away, making them ideal for people with restricted motor skills, increased safety needs (among others after surgery) and those who are very overweight.
Back training with the exercise ball will only produce the desired effect if your exercise ball is one hundred percent burst-proof.
The "skin" of the exercise ball is between 0.5 mm and 3 mm "thick", depending on the quality. If the skin of the ball is damaged and scratched by sharp edges, cats' claws, little grains on the wall and floor etc., this makes the ball wall even thinner at this point. When a load is then applied, for example when someone sits on it, conventional balls can burst suddenly within a fraction of a second without giving the user any chance to react.
And so safety does not depend on what load the ball can take when the skin is intact. What need to know is how the ball is going to behave when the skin has already been damaged or becomes damaged in use, because this is where there is a risk of an accident!
When exercising with the ball, heed your training level and training needs. If you feel any pain, stop exercising immediately and consult your doctor or physiotherapist. Comply with the recommendations given in the instructions about the right ball size.
The Powerball adapts ideally to your body, thus relaxing your back muscles. It also trains agility and balance.
Strengthens the abdomen muscles
Sitting in a relaxed position on the Powerball, lift your left knee and use your right hand to exert force against it, while stretching your left arm towards the ceiling. Then change legs. Repeat about 10 times..
Strenghens the back
Lie on your stomach on the ball, supporting yourself with your hands and toes on the floor. Now slowly raise and stretch your left arm and right leg. Hold the tension briefly, then change arms and legs. Repeat the exercise about 15 times. Perform the movement about 10 times.
Strengthens the gluteal muscle
Lying on your back, place your heels on the ball. Then move your hips slowly up and down, making sure you don‘t do a hollow back. Repeat the exercise about 20 times.
Stretches the shoulder muscles
Kneel in front of the Powerball and place both arms on the ball. Push your breastbone slowly towards the floor and turn the upper part of your body slowly from left to right. Perform the exercise about 10 times.
Exercises for stretching and strengthening the muscles
Strengthens the lateral torso muscles
Sit upright on the Powerball. Hold your legs in a stable position a step apart. Raise your arms to shoulder level and bend them upright at the elbows. Now turn your body toward the rear along your longitudinal axis, alternately to either side. Keep your shoulders down and turn your head in line with your body. Repeat about 10 to 12 times each side. Do the exercise 3 times.
Strengthens your arms and all the torso muscles
Assume a press-up position with your legs on the Powerball. Make sure your hands are perpendicular under your shoulders. The middle of your body is straight and stable. Now assume a low press-up position, then push yourself up again. Repeat about 12 to 15 times. Do the exercise 3 times.
Strengthens the straight back extensor muscles
Take up a prone position over the Powerball ABS. Your legs are in an open, stable position. Lie with the all the upper part of your body over the ball. Hold your hands to the right and left of your head. Now raise your back until the upper part of your body is in line with your legs. Keeping looking straight down. Repeat 12 to 15 times. Do the exercise 3 times.
Stretches your complete chest / front of your torso
First sit on the ball, then roll slowly and with good control until you are lying on your back with the ball directly under your back and your head hanging down gently. Raise your arms at the side and enjoy the feeling when completely stretching your abdomen and chest muscles. Relax your shoulders so that your chest can open and stretch the muscles in the front of your body. Approx. 30 seconds.
Exercises for strengthening the muscles
Strengthens all your rear muscles
Lie on your back in a bridge position with the upper part of your body on the Pendel Ball. Hold your hands to the right and left of your head. Now push the weight of your body over the Pendel Ball toward your feet. Hold your body tension and do not lower your buttocks. Repeat about 15 times. Do the exercise 3 times.
Strengthens your abdomen muscles
Lie on your back on the Pendel Ball. Hold your hands to the right and left of your head and raise the upper part of your body slightly. Stay in this position and lift your legs alternately from the fl oor. Repeat about 15 times each side. Do the exercise 3 times.
Strengthens all the torso muscles
Assume a press-up position with your legs on the Pendel Ball. Make sure that the middle of your body is fi rm and stable and push yourself up from your shoulder joints. Now pull your calves in – the Pendel Ball comes closer – then stretch your legs out again to the starting position. Repeat about 10-15 times. Do the exercise 3 times.
Strengthens all the torso muscles, legs
Sit upright on the Pendel Ball. Hold your legs in a stable position a step apart. Stretch your arms turned outwards. Now stand up from this position with good control, then sit down on the Pendel Ball again. The upper part of your body remains stable. Your abdomen muscles are activated. Repeat about 15 times. Do the exercise 3 times.