Lower Back Pain Exercises using Swiss Ball

It is of three types

• Acute- this is caused due to accidents or fall.
• Sub acute
• Chronic- this occurs due to course of time like ageing weakness in joints, etc

There are various exercises for curing lower back pain. These are classified under three heads :

1. Initial
2. Intermediate
3. Advanced

Initial lower back pain exercises

• Ankle pumps- moving your ankles up and down while lying on your back
• Heel slides- slowly bending and straightening your knee while lying on your back
• Abdominal contraction- lying down on your back. Tighten your abdominal muscles to squeeze your ribs down toward ground.
• Wall squats- stand while leaning against a wall. Bend both knees to 45 degrees but keep your abdominal muscles tight.
• Heel raiser- raise upon your heels and down.
• Straight leg raiser- lying on your back, keep one leg straight and other leg bent. Slowly lift straight leg up in air and bring down.

Intermediate lower back pain exercises

• Single knee chest stretch- lying on back, both knees straight. Bring one knee up toward your chest.
• Hamstring stretch- lying on back with holding one of your thighs in air.

Swiss ball lower back pain exercises

• Lying on your back, as your knees is bending upon the ball. Raise your arm over head and corresponding other leg in air.
• Sitting on the ball, raise your arm overhead and other corresponding leg up from ground about 2 inches in air
• Stand with wall, while ball is in between you and wall. Slowly start bending your knees to 45 degrees, and raise your both arms overhead
• Lying on stomach over the ball, alternatively raise each of your arm and leg in air one by one

Advanced lower back pain exercises

• Hip flexor stretch- lying on bed, holds knees towards your chest. Leave the knees one by one.
• Piriformis stretch- while lying on your back, cross your legs and pull opposite knees.

Keep yourself in one position at least for 10 seconds and repeat all the exercises for at least 10 times.

Ricky is the owner of http://www.reliefbackpain.net. Visit his site today for more information on the best back pain relief products.
By Ricky Lim
Published: 12/10/2007




Geoff Lords Blog

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Bosu Ball Core Exercises and Core Training Tips

In gyms all across the country, people are using many different tools to exercise their core muscles. Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball.

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Hey everyone can you give me a substitute for this exercise...it just seems a little strang? Thanks Larry.

Swiss Ball Exercise Tips

Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation. Here are 10 Core Exercise Tips.

Tip #1: Activate Your Abdominal Muscles

The abdominal muscles play a significant role in core stability. The deep abdominal muscles contract to stabilize the spine before the arms and legs can move. The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.

Tip #2: Strengthen Your Lower Back Muscles

The lower back muscles often get neglected in fitness programs, probably in part because of vanity. I’ve never heard someone say, "Do you know any good exercises to get ripped lower back muscles?" In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.
The back muscles are just as important as the abdominal muscles. If you want to have a strong core, you must have both strong abs and strong back muscles.

Tip #3: Learn to Engage the Pelvic Floor

The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine. They actually work with the abdominals and back muscles. To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.

Tip #4: Do Balance Exercises

Balance Exercises are any exercise when you’re standing on 1 leg or when you are standing on an unstable surface. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment. Balance Exercises are an important part of a core workout routine.

Tip #5: Strengthen your Scapular Muscles and Rotator Cuff

Your core is more than just your spine. Your core is your entire trunk and consists of the shoulder and scapular stabilizers. When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level. Your core workout should include scapular and rotator cuff exercises.

Tip #6: Strengthen your Gluteus Maximus

The hip stabilizers are also part of the core. The glutes attach to the pelvis and control the position of the hips. When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability. Bridges are a great exercise to strengthen the glutes an improve core stability.

Tip #7: Train for Stabilization and Endurance First

Core stabilization exercises are exercises in which there is little to no movement around the spine. When you begin a core program, it is important to first build a solid foundation of stability. If you focus on stability first, you’ll make greater improvements in strength and speed. The Plank is a great core stabilization exercise.

Tip #8: Train for Strength Second

Once you have a good base of stability, shift to building strength. Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.

Tip #9: Train for Power and Speed Third

Once you have a base of stability and strength, you can more efficiently develop your speed. In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly. Power exercises are done in a fast and explosive way. Medicine ball throws and jumping exercises help to develop the power of your core muscles.

Tip #10: Play with Different Core Exercise Equipment

There are many tools that can enhance your core workout. The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance. When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.

Well, I hope those tips help to give you some ideas about how to improve your core workout. Philosophy of Core Exercises
Incorporate core exercises into your routine.
By Charles Inniss




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