Exercises is one of the most underutilized medicine to prevent and eliminate diseases, injuries, or chronic pain. Exercise can improve your health by strengthening the muscles around your joints, maintain bone strength, increase your energy levels, help control your weight, decrease blood cholesterol levels, lower your risk of falls, and the list goes on and on!
I don’t believe in “quick fixes” that can erase diseases or pain. Most long lasting treatments take time and dedication. Just like with exercise you won’t quickly drop those unwanted pounds, or see a decrease in your pain within minutes. It takes time.
Obviously I really believe in what I do and I love to stay active! If you were once like me I used to be uncomfortable working out or going to the gym because I felt lost and did not know the proper way to use the countless machines and exercise equipment.
One of my favorite equipment to use is an exercise ball because for people who struggle to fit exercise in their busy lifestyles, working at home can be the easiest way to fit in your workout and it is a way to add variety and fun to your workout and taking traditional strength training to a new level.
Squats With an Exercise Ball
- Stand with the exercise ball propped between your lower (lumbar) spine and a wall, pressing slightly into the ball. Spread your feet until they are hip-width apart and slightly in front of you.
- Bending at your knees and hips, slowly move into a sitting position, but make sure your knees do not go over your toes. Keep the ball in contact with your back as you move.
- Return to standing
Ball bridges
- Laying on your back with both calves places on the exercise ball and arms bracing on both sides of the body.
- Lift hips toward the ceiling, squeezing your glutes.
- Lower your hips and return to starting position.
Bird dogs
- Lie on stomach on stability ball with pressure through hands and feet.
- Alternate lifting opposite arm and leg without twisting hips and arching back
T, Y, A With an Exercise Ball
- Start with ball under stomach with feet out hip- width apart.
- With elbows straight and arms out in front of you as shown.
- Lift hands upwards toward the ceiling making a capital Y.
- Start with ball under stomach with feet out hip- width apart.
- With elbows straight and arms out to your sides.
- Lift hands upwards toward the ceiling making a capital T and squeezing shoulder blades together.
- Start with ball under stomach with feet out hip- width apart.
- With elbows straight and arms along side your body.
- Lift hands upwards toward the ceiling making a capital A and squeezing shoulder blades together.
Ball Planks
- While kneeling on the floor with an exercise ball in front of you, place your forearms on ball and keep feet on the floor.
- Next, lift your hips up and hold a straight position with your body as shown in the picture above. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop.
- Return to starting position.
Seated Balance
- Sit on the exercise ball, with both feet planted on the floor.
- Lengthen your spine as you imagine a string pulling the top of your head up.
- Lift opposite hand and foot off the floor and hold for 3 to 5 seconds.
- Alternate sides.
Keep in mind some of these exercises might not be for you depending on your activity levels, exercise history, and current injury. Start gradual with any new exercise and listen to your body.
If you do have a current injury that is keeping you from exercising or doing what you love we offer FREE Consultations for you or a loved one, click HERE and we will set something up.
Feel free to contact Dave with any specific questions! david@aligntherapyutah.com
Charlene Nordhoff, PTA
