Stability Ball Exercises For Core Training
Many physiotherapist will use stability ball exercises for core training to help with lower back pain. The stability ball is one amazing piece of exercise equipment for training your core. It’s definitely worth keeping one in your home based on its versatility alone.
A strong core is the foundation to move and function better. This is also how we recover from and prevent lower back injuries.
The stability ball challenges the core in a way that helps prepare your spine for all the functional movements we need on a day to day basis.
Stability ball exercise positions
There are a tremendous number of stability ball exercises that can be done in different positions.
Sitting on the ball will offer an unstable surface, forcing you to use your core muscles to find stability. This is ideal for teaching your body to move well and prevent injury.
Lying on your back with your feet on the ball can be a great recovery position for certain types of back pain as well as sciatica. This is called Z lying.
Conversely, other types of back pain may do better with extension over the ball, lying on your back extended over the ball.
You will want to consult with your physiotherapist to decide which recovery position is the best for you.
Kneeling or standing on the ball should not be attempted by most people. This may keep you in physiotherapy longer than anticipated.
How To Choose The Right Stability Ball?
You definitely want to invest in a good quality stability ball. The last thing you want is one that will lose air quickly or even worse pop while you are on it.
I recommend either TheraBand or Everlast since they have both served me well over the years.
The stability balls will come in different sizes and less importantly colours. The size ball you choose will correspond to your height. Make sure to check the description to determine which size will fit you best.
What’s in the YouTube video?
The video above shows you how to use a stability ball to strengthen your core and improve your lower back strength and flexibility.
After watching this video, you will be able to set up a great core workout that you can scale for difficulty.
This video will take you through a great low back workout including:
1) Ball Marching
2) Leg Extensions
3) Walkout (+/-) Twist
4) Kiss the ball
5) Dead Bug – also see Dead Bug Exercise: How To, Variations, and Benefits.
6) Knee To Chest Stretch
7) Windshield Wiper
8) V Sits
The form is much more important than repetitions for this program. Make sure you take the time to get every exercise right. You may want to review the video multiple times and follow along to ensure you get the best results possible.
If you are new to using the stability ball, you won’t regret owning one once you learn all you can do with it.
You may also want to check out this post about core activation exercises to treat low back pain. Core Stability Exercises For Relieving Low Back Pain
Please leave a comment about these exercises or request another video.
See you next time.