A Swiss Ball is a large, air-filled ball used for training or rehabilitation. They come in different sizes and strengths. For safety reasons, it is important to use a ball that is anti-burst. This means that if accidentally punctured while you are working on it, it will not explode like a balloon. Instead, air will slowly leak out. This is a much safer alternative, so don't always choose the least expensive ball if you are considering purchasing one.

Core Training & Back Pain

Back pain is very common and most of us will get it at some time during our lives. How you use your back, both at work and home, can determine whether you will experience pain of varying degrees. With the right approach, basic back pain could be avoided, or at least prevented.

"Core" training is perhaps the most basic component of exercise that has been overlooked. Most often we focus on training and conditioning the superficial muscles that move our arms and legs. Core muscles, which are the deepest muscle layers in the body, are of particular importance to the body's movements and focusing on them will help improve functional strength and lead to a stronger and healthier back.

The Importance of Ball Exercises

The Swiss ball has many uses. A unique quality is that when working on the ball, changing the degree of difficulty becomes very easy. Simply by changing positions so that the base of support decreases and/or increasing arm or leg movements adds to the challenge and requires maximum efficiency and biomechanical soundness. Since the ball is an unstable surface, it challenges our nervous system and activates our core muscles, which are critical for stabilization and maintaining our balance. For office workers or those of us using a computer at home, a great alternative to a chair is a ball. Sitting on a ball can alleviate much of the strain on the discs of the back, which will help alleviate back pain. The instability activates the abdominal, hip and leg muscles which allows for functional sitting so we are working our muscles while we work and don't have to think about it! If you want to keep your back healthy, it is important to keep it moving, regularly strengthen it, and stretch the surrounding muscles.

Sizing the Ball

When using a Swiss ball, it is import to use the correct size for each individual. The ball size must be selected on the persons stature; do they have long legs, short legs, short trunk or long trunk? The easiest way to size the ball is to sit on it. When sitting on the ball, the hips and knees should be at an angle of 90 degrees of slightly higher. This allows you to exercise comfortably without strain on the trunk or low back.

Precautions

As with any exercise program, it is essential that the participant receive medical clearance from a doctor. Remember that fatigue will occur quicker as balance is constantly challenged. Stop if you feel pain and consult a professional.