What you are about to read… is information about the
exercise ball. I will explain some of the different names
given to the exercise ball and how it came to be an integral
part of physical training. I will give a brief history of
the exercise ball, what types of clearance you should have
before beginning a training program and some of the
different exercise ball exercises that can help you progress
along in your training program.
This article will help you prepare on the uses of the
exercise ball as you want.

What is the name of an exercise ball?

Well I do not think that matters much but people refer to
exercise ball sometimes as a Swiss ball or a physio ball or
even a generic

term as a stability ball. No matter what you
call the ball it will add to your training program. This
exercise ball is made up of the highest quality vinyl to
take firm and sustained use of it by anyone. The exercise
ball was designed to give full flexibility to your body
especially in the back area. This is an excellent piece of
equipment to bring blood circulation to your spine in a
controlled confined area by increasing the blood circulation
around the affected discs in your back. In fact, did you
know that the exercise ball was first used with children
afflicted with cerebral palsy? It was used with this
affliction in order to develop balance and maintain reflex
response and now it has been extended to people with back
problems.

The Swiss ball has gone from the therapeutic rooms to the
exercise rooms and has a lot of success in keeping people
healthy and flexible.

Getting clearance to create a Swiss ball training program.

I must digress here a bit to let you know that in order to
embark upon any type of exercise regimen to check with your
physician to insure that you don’t have any physical
problems that might impede you on an exercise ball program.
In the case of a Swiss ball program its best to see and get
the opinion of a physical therapist that specializes in back
pain. The physical therapist can probably recommend a
specific program course if you have a history of back
ailments that have

become chronic for you.

Some types of exercise ball programs.

Depending on the level of intensity that you re physical
therapist recommends, different exercises are available and
I will touch bases with some of the techniques that you can
use.
You have the pelvic isolation with the exercise ball that
will definitely make you feel better. As with any of these
ball exercises make sure that you start out slowly and
carefully to make sure you do not overextend yourself. You
can entertain one of 3 movements to accomplish this task.
Movement 1 is to rock back and forth on the ball. You sit
on the exercise and do a pelvic tilt moving the hips towards
the front to flatten the small portion of your back, then
return to

a neutral position. Do this movements 5-10 times.
Movement 2 is to slowly rock side to side. This is
basically the same movement as rocking back and forth but
now you go side to side. Movements 3 are circles. This is a
more advanced move but now with this exercise you create a
circle movement 3 times one way then 3 times the opposite
way.
Now these exercises can be accomplished with any level of
intensity but ideally as you get more confident and stronger
you will definitely up the tempo in these ball exercises.

How intense should your ball exercises be?

Of course when trying anything new especially in the field
of physical exercise you should start out cautious and
deliberate. Variations of intensity usually

goes through 3
phases. Phase 1 is the most introductory and careful phase
of them all. Here all you are trying to accomplish is
technique. Do not worry about the number of reps that
you’re required to do because at this level you are just
exposing your body to a whole different level of exercise
that it’s not used too. Level 2 is where you know how the
exercises are supposed to be executed and requires a bit
more strength, balance and stability than the basic
introduction method.
Level 3 is the most intense of all. This level of exercise
requires concentration, effort and strength. By the time
you progress to this level you are probably on a regular
committed schedule of exercise and that you will start
receiving full benefit from this exercise program.

In this article I’ve touched on the origination of the
exercise ball and how you should insure that you’re capable
of the exercises and some basic exercise ball routines that
you can use. Do not think for a moment that just because
you’re exercising on a ball that it’s just a game because
it’s not. The exercise ball just might well make you feel
more flexible and versatile than ever before. Take
precautions before starting out on this program and I’m sure
that you will enjoy it to the fullest.

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