Exercise Ball for Exercise and Recovery

What is an exercise ball?

An exercise ball is literally a large plastic ball filled with air. It is used for training muscles in all parts of a person’s body, especially the core and back muscles. It is also used for posture corrections, relieving lower back pain, correcting weight lifting form, and improving balance.

How do you use an exercise ball?

There are many ways to use an exercise ball. You can sit on it, carry it, lay on it facing up or down, use it while on the floor, or use it as a measurement.

Some exercises you can do while sitting on the exercise ball are:

• Dumbbell shoulder presses
• Front raises with dumbbells
• Side raises with dumbbells
• Side bends

Some exercises you can do while holding the exercise ball are:

• Roll-up sit ups lifting the ball above your head
• Russian twists touching the ball on either side of you with each twist
• V-ups while moving the ball from between your hands to between your feet
• Bicycle crunches with the ball between your feet

Some exercises you can do laying on the exercise ball are:

• Crunches
• Dumbbell chest presses

Some exercises you can do on the floor with the exercise ball are:

• Pushups with the ball under your feet
• Planks with your hands or elbows on the ball
• Mountain climbers with your hands on the ball
• Hamstring curls with the ball under your heels
• Glute bridges with the ball under your heels
• One-legged glute bridges

Some things you can do with the ball to measure your fitness are:

• See how low you can squat
• See how high you can lift your knees while marching or sprinting

If you need help using an exercise ball, schedule an appointment to meet with one of our physical therapists. They can help you figure out what exercises you should focus on most and teach you how to perform them properly.

Sources that include photos and videos:
https://www.spine-health.com/treatment/physical-therapy/exercise-ball-uses
https://www.purewow.com/wellness/stability-ball-exercises