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Why An Exercise Ball Chair Can Banish Back Pain In No Time!

By now I’m sure you’ve heard of something called an exercise ball chair, but do you know how you can use one to banish back pain forever?

Yes, that’s right. You can buy something for $10-15, sit on it while you’re on the computer or watching TV, and get rid of back pain.

It’s seriously that easy!

Why You Have Back Pain

Most people don’t understand that the reason you have back pain isn’t because of genes, falling down (except in some cases), or anything else you might think. One of the major causes of back pain is simply because you either have weak lower back muscles, or an imbalance of muscles in your core region or even your hips.

And what happens when you start building up your muscles so they’re strengthened in an even way and as strong as an ox?

The back pain disappears magically!

Most people are absolutely stunned to find out that their doctors were wrong. You see, if you go to your doctor with back pain, 9 times out of 10 they’ll either give you a prescription for something or tell you to take Advil.

Hmm, good advice Doc!

So instead of listening to your doctor (no, they’re NOT right about everything), invest 10-15 bucks in an exercise ball chair and within a month or 2 I can almost promise you that you’ll feel much better.

But why?

The Reason Why An Exercise Ball Chair Works Incredibly Well

Just in case you didn’t know, your body is made up of dozens of little stabilizer muscles for each major body part that help to support the main muscle.

When you sit on an exercise ball, these stabilizer muscles go to work to keep you upright. If you didn’t have them, you’d be slumped over like you were dead.

So if you have bad posture now, chances are that you’re lower back, core, and stabilizer muscles are all very weak. They simply can’t support your weight as you sit there.

But if you get an exercise ball chair and sit on it everyday, you’re body has to support you, and these muscles are going to get stronger day by day.

After a few weeks, the stress on your back will be gone because you’ll have built up these muscles, and you’ll have less back pain!

It’s really simple actually. Weak back muscles cause stress on your back which causes you pain. An exercise ball chair helps to strengthen your back muscles.

And the outcome is a strong, healthy back!

Do yourself a huge favor and take a trip to a local store to get yourself an exercise ball chair. All you do is get an exercise ball and sit on it to make it a chair.

Stability Ball Exercises To Strengthen Your Abdominals

There are some stability ball exercises that are designed to take care of your core, or abdominal muscles.

1. Begin your abdominals-strengthening stability ball exercises by placing the ball beneath your lower torso and hips, and while keeping your knees slightly bent or fully straight. Put your hands behind your head or your back, then slowly roll down the ball as you would on a slide. Make sure that your body is straight as you do this, and that you pull in the muscles of your abdominals as you slide down the ball.

2. It can be difficult to balance on a stability ball, so increase your endurance and sense of balance by placing the ball under your abdominals and hips. Place your hands on the floor, keep your legs straightened, then lift your feet off the floor. Keep your body upon the ball, and straight, for about twenty to thirty counts. You will find that your body is most stable if you pull your abdominal muscles in.

3. Continue this part of the stability ball exercises by raising one of your arms out to your side. Make sure that you do not roll off the ball or place your feet back on the floor. Do this for the other arm. This exercise is designed to firm your arms and legs, as well as to contract and stretch your hard-to-reach abdominal muscles. It is in fact difficult to carry out, so do it slowly, and stop it if you begin to feel sharp pain in your arm muscles.

4. Continue this set of stability ball exercises by placing the ball in front of you, then laying your hands upon it, so that your arms are parallel to each other. Imagine that a string is being threaded through your belly button, and someone is pulling it backward into your spinal column. This will force you to tighten your abdominal muscles. As you tighten these muscles, roll forward slowly and roll the ball along with you. Roll the ball as far away from you as possible without bending your back or straining your back muscles.

5. To return to your original position, pull your elbows toward the surface of the ball, then squeeze your abdominal muscles inward. If you have back problems, you can substitute this exercise for a simple abdominal contraction. Lie down on your back, then place your knees, shins, and feet on the ball. Put your hands behind your head, then contract your abdominal muscles. Do not bend your back, and breathe steadily.

Stability ball exercises are ineffective without the proper diet, or without exercises accessories, such as dumbbells, resistance cords, or an exercise mat.

If you are interested in carrying out stability ball exercises, seek the advice of your nutritionist, or a local gym instructor. If wrongly carried out, stability ball exercises can be dangerous and can lead to injuries.

Get Fit With Swiss Exercise Ball Routines And Safety Tips

Do you frequent gyms for workouts and body fitness? Then you would be quite familiar with the sight of Swiss exercise balls. Nowadays, most gyms have Swiss exercise balls, especially for those who are interested in building up their abs. Chances are you might have been one of them.

If you are not yet familiar with the Swiss exercise ball, then here are some of the routines. You could do these by adding certain twists in your workout routine to excite the nervous system – all with the use of a handy Swiss ball.

1. Push–ups

You can make this exercise a lot easier or even harder, depending on what your body requires, with a Swiss ball. If you want to take things easy then you can lie with your face down. The Swiss ball must give support to your hips.

Then, you could make the routine more difficult by crawling forward and allowing the Swiss ball to roll going to your feet.

2. Alternating Superman

You can lie with your face down atop a Swiss ball. Use your toes and fingertips to attain balance. Then, rise up one of your legs and its opposite arm and hold them up parallel with the ground. You must position your arm in an angle of 45° and point out your thumb upward.

If you like to perform the advanced version, then you just simply elevate yourself atop the Swiss ball and fly like Superman. Do net let your arms or even legs touch the ground for at least a minute. This routine is certainly a great training in achieving balance!

3. Whole body Swiss ball exercises

This is the ultimate exercise to achieve functional training for flexing up muscles and joints.

4. Forward Swiss Ball Roll

Perform this by kneeling behind the Swiss exercise ball and placing your forearms on it. Then, you have to start inhaling and drawing your umbilicus within and then roll forward doing synchronized motion at the joints of your hip and shoulders. While doing this, it is necessary to go only as far as you are able to and maintain ideal spinal alignment.

Other types of Swiss ball exercises are the Supine Hip Extension and Knee Flexion and the Supine Lateral Swiss Ball Roll.

In order for you to maintain safety and effectiveness in performing Swiss exercise ball workouts, always check out if your ball and the area for your workout are cleared out of any tiny stray fragments like thorns, tacks, staples, grit, etc. Your ball might be punctured by any of these objects and deflate your enthusiasm for the workout.

Furthermore, if the floor is quite slippery, make sure to use an exercise mat. You must also take care and prevent the ball from sliding underneath your body while you are making routines with it.

In addition, as with any other gym workouts, make sure that you have performed the appropriate warm-ups. Performing workouts through Swiss exercise ball is fun and surefire way of staying fit as long as you perform them with caution.

Take a look at the many benefits you receive from an exercise ball workout designed to challenge your core strength, balance, and to have fun.

1. Balance – An exercise ball workout incorporates the added challenge of balance while you are doing a workout with bands, dumbbells, or a core workout such as Pilates.

2. Core Strength – Each exercise you do in your exercise ball core workout incorporates having to stabilize the core before you can begin to work the extremities like your arms or legs.

For instance, if you are trying to perform a push up using the exercise ball as you walk out into position you need to make sure the abdominals are engaged or you will roll right off the ball.

An exercise ball squat is a great way to strengthen your legs. Position the ball on the wall and lean your lower back into it. As you bend your knees to a sitting position you’ll feel the ball roll up your spine. If you are not engaging your abdominal muscles you will roll off the side of the ball.

3. Progressive Exercises – The dynamic nature of your workout on the exercise ball allows you to progressively increase or decrease the intensity of the exercises by making slight adjustments in your body position.

As you walk your upper body farther out off the ball the more weight you will be pushing and the harder the exercise will become. Supporting more of your body weight on the ball will make it easier to do push ups.

4. Greater Range of Motion – For many abdominal exercises the ball allows for a greater range of motion, which helps to increase your flexibility and strength in the muscles. An abdominal curl where you roll your spine back over the ball is a greater range than you would achieve on a flat surface.

5. Dynamic Transitions – The rolling aspect of the ball allows you to roll into positions with ease and a more challenging transition to another exercise. For instance when doing an exercise ball Pilates workout you can transition from a side stretch or oblique lift right into kneeling side kicks on top of the ball working the abductors of the thighs.

6. Improves Breathing Techniques – When doing an exercise ball Pilates workout, once again the dynamic transitions allow for more focused and deep abdominal breathing techniques.

7. Convenience – The exercise ball workout can be done anywhere. At home, when you travel, at the in-laws, in the yard. All you need a small amount of floor space and a ball. Most of the balls can be deflated and easily filled up with a foot or hand pump so you can pack them along anywhere you go.

8. Fun! – The big round ball adds an element of play to your exercise ball workout. Fun is an important aspect of any fitness routine because it inspires and motivates us to exercise.