Whether you are an avid yoga practitioner or simply looking for an innovative way to work out, a yoga ball is a great addition to any fitness routine. It can be used in a variety of poses to increase flexibility, balance and strength.
While a yoga ball is helpful to yogis, it is important to remember that the use of this prop must be done with safety and mindfulness. It is not recommended to sit on a ball for extended periods of time as it can cause stress to the lower back muscles.
Improved Core Strength
Core muscles play a key role in the way you move. They help support your body as you bend, twist and rotate, which is why it’s important to keep them strong and healthy.
A large exercise ball, also known as a fitness ball or stability ball, can be an excellent way to strengthen your core. It’s easy to use, and you can perform many different core-strength exercises with it.
This is especially true if you have back problems, osteoporosis or any other health concerns.
Ideally, you should do each of these exercises five times to get the most benefits from them. However, if you’re new to using an exercise ball, you can start with just one rep per set and work your way up as your core strength improves.
Stability ball walk and inchworm are both great ways to challenge your core and improve your posture, kinesthetic awareness and full-body coordination. They can be performed as a dynamic warmup on your own or integrated into a full-body strength workout.
Improved Balance
Balance exercises on an exercise ball help train the body’s proprioception – the ability to sense the relative position of body parts and their actual motion. This improves the ability to re-evaluate your balance and coordinate limbs to prevent you from falling on the floor, which can lead to serious injury.
In addition to improving your overall balance, exercises on an exercise ball also stimulate the core muscles. This helps reduce back pain and improves your posture, preventing slouching as you sit in front of the computer all day.
Balance exercises on an exercise ball can also benefit children with ADHD or autism. They help children avoid tilting backwards and balancing on the back of their chairs, which can make it difficult for them to focus on their work.
Increased Flexibility
If you are looking for an effective way to increase your flexibility, try using a yoga ball. Also known as a stability ball, exercise ball or Swiss ball, it is made of soft elastic and ranges in sizes from 35 to 85 centimetres.
This ball can be used in a variety of exercises that will challenge your core strength, balance and flexibility. Some popular exercises include jackknifes, wall sits and decline push-ups.
Another great exercise is a glute bridge. It will help you build single leg stability and is a great way to correct any weakness in your back muscles.
It is best to use a yoga ball with care and caution at first. It can be difficult to maintain your balance on a yoga ball at first, so it is best to use with a spotter and support until you become more comfortable with it. It is also important to choose a ball that is the right size for your height.
Reduced Back Pain
One of the best things about the yoga ball is that it helps reduce back pain. The back is often one of the more prone regions to injury and discomfort, but it can be easily treated through exercises that strengthen your core muscles.
For example, stretching your low back on a stability ball or exercise ball can help relieve lower back pain by increasing mobility in this region of the body and by reducing tension on the spine.
Another way to stretch your back is by laying on the exercise ball or a yoga ball and extending your back over the surface. This is a great way to get a deeper stretch without placing any pressure on the lower back, but be sure to choose a yoga ball that is big enough for your body to bend over comfortably.
If you do find yourself getting a lot of back pain, it may be worth seeking out a physical therapist who can help you develop a home workout that targets your back and other muscles in your core. This will provide you with an effective, targeted workout that can be done right in your own home.