Build your Core: On the Ball

The stability ball has been used by physical therapists for years and it is used widely for group exercise and private training. The stability ball creates an unstable surface and can enhance your strength, balance, coordination, agility, core work and flexibility. Some of my favorite exercises challenge both balance and core strength.

For review purposes, keep the following in mind:
When a participant sits on the ball, there should be about 90 degrees of flexion at the knee and hip joint.
A beginner may want to use a ball that is just a bit under-inflated and larger in size because that makes the ball more responsive to the body and easier to balance on.
If a participant complains of discomfort during a movement, stop immediately and re-examine form and technique.
Start each exercise gradually and activate the inner unit muscles of the core.
Instruct proper form and technique for each exercise, step by step.

Beginner: Isometric Squeeze
Great for beginners, this exercise teaches them how to use abdominal bracing to help train the core without lifting the head and stressing the cervical spine. Start supine on the floor, knees bent. Place the ball on the knees and lift the feet off the floor so the knees are at 90 degrees (ball will be resting on torso). Both arms are straight and pressing against the ball. Cue students to contract the abdominals and press both arms against the ball as if they were two blades. The legs press into the ball at the same time. Hold this isometric contraction for 10–15 seconds; then do 2 more repetitions, holding for 20–30 seconds each time.

Once students are comfortable with the main exercise, you can have them extend the opposite arm and leg simultaneously while holding the contraction. Make sure they maintain neutral pelvis, engage their abdominals and breathe during the contraction (you don’t want them holding their breath).

You can then progress then into Stability Ball Supine Knee Drop Exercise – see video at http://www.ehow.co.uk/video_4938616_stability-ball-supine-knee-drop.html

To be continued

Learn more about core training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).