Stability Ball Training for your Abdominals

Balls are fun, versatile and are adaptable to both an easy and difficult level. Because a ball is naturally unstable, it encourages use of the core stabiliser muscles that are generally underused and weak. It works the whole body as a connected unit rather than separate parts. It challenges our central nervous system and motor control to balance and enhances our posture. Use of the ball can enhance your muscular endurance, flexibility and cardiovascular endurance and help prevent knee, shoulder and back pain (due to joint instability or dysfunction).

Start with simple exercises such as: Front and Back Hip Roll, Side-to-Side Hip Roll and Circular Hip Roll. Sit correctly on the ball in optimal posture. Using hips, gently roll front and back, then side-to-side as far as possible. Allow ankles and knees to participate in the movement. Then try circular hip rolls – enlarge the circle as much as possible without losing balance.

CIRCULAR HIP ROLL

Let's connect at info@gaiaadventures.com. Let me know what kind of exercises you would like to learn about?

Catherine D'Aoust
http://www.gaiaadventures.com

Body Ball: What is it and why should I care?

Most of us have seen “body balls” lying around in community centers and most private gyms. They are big, colourful, and work the core. If you are like many people, you may even have one around the home somewhere, usually stored in the closet or under your bed. You may not even know how to use it, or maybe you did once, and you now have forgotten how. Why should you care?

We are all striving to stay young and strong and fit. We even want to look good doing it. And why not? The answer is simple: use your body ball every other day and you can be strong, avoid back and joint pain and enjoy good balance.

The “body ball” (swiss ball or stability ball) is easy to use, fun and versatile. You can sit on it, lie on it, roll onto it, lean on it and get a major workout. You can exercise with the ball in your own home, at the best time for you, at low cost. Think “boot camp” without the sergeant type screaming at you.

I have been teaching and working with the body ball almost all of my professional life (14 years). I quickly became a fan when I felt and observed my “core” become strong and able to stabilize my body. The body ball gives you immediate feedback: when it moves other than in the direction intended, you are not activating your core. I would love to inspire you to use the body ball more frequently. I plan to share with you exercises and ideas to help you get started.

Please email me about your experiences with the ball good or bad at info@gaiaadventures.com. I invite you to love your life.

Catherine D'Aoust
www.gaiaadventures.com

My next Stability Ball Workshop is April 15, 16 (Basic 2-day), Advanced April 17, in Vancouver.

Train your Brain with the Stability Ball

Many systems in the brain may be stimulated when using the Stability Ball. For example, imagine rocking gently while sitting on a stability ball: this will elicit a calming, relaxing effect. Conversely, bouncing vigorously on the ball may increase alertness (probably connecting the vestibular function with the reticular formation and a state of excitation).

The bright colour of the stability ball and the speed of movement may also help activate the reticular formation (brain stem) and the limbic system. Physiotherapist Beate Carriere presents information about one of her patients: “A woman treated in our physical therapy department was originally very lethargic and difficult to arouse, but she started to respond when a stability ball was placed in her hands. She began throwing the ball to the therapist and become attentive and cooperative”.

During my ball workshops I have observed my class bouncing and smiling while working with the ball. The mood of the class becomes invigorating. Almost everyone is having fun and is motivated to perform the task or exercise to their best ability. The Stability ball is a valuable tool in this respect. The ball can become a self-motivating tool, training our body and our brain.


"An invitation to love your life", catherine@gaiaadventures.com

How do I activate my multifidus?

Stabilization is about how well we can control the amount of movement of our joints during loading.  Good control or stability will ensure the good mobility and function of our joints and ultimately of our body.  When it comes to spine stabilization, the deep fibres of the multifidus form the back third of the corset (along with transverses abdominis (TVA), pelvis floor and diaphragm or the inner unit muscles).  The multifidus are responsible for not only stabilizing the spine, they also bring both PSIS's together against the sacrum, thereby stabilizing the SI joint. 

You can activate multifidus in either a prone position (easiest) or from a sitting position.  Palpate multifidus just lateral to the spinous processes of the lumbar spine or sacrum.  Gently tip your tailbone up towards the spine and feel a gentle swelling under your fingers as multifidus contracts.  Work with your breath and combine multifidus contraction with TVA activation:  inhale first, breathe out, draw your belly button in and activate multifidus.  Gradually work towards less and less pelvic movement during activation.  You are learning how to activate a key inner unit muscle.

   

Let's connect at info@gaiaadventures.com.  Email me your challenges, your goals and what you would like to learn about.

Catherine

"An invitation to love your life"  

www.gaiaadventures.com