EXERCISE BALL OR “SWISS BALL”: BENEFITS AND EXERCISES
The Stability Ball (“Swiss Ball”) is definitely one of the most versatile pieces of equipment. It’s funny, it’s easy to use and everybody (from pediatrics to geriatrics) can enjoy this unique, effective, inexpensive and productive tool.
Another unique feature about the Stability ball is that it engages the neuromuscular system in several ways:
-Multiple muscle systems
-Neurologically induced muscular responses
-Normal and natural process of balance
-The body’s own natural processes
-Establishing, restoring and maintaining balance
Selecting a stability exercise ball is simple. A properly sized exercise ball will allow you to sit on it with your knees and hip at 90 degrees. Using different size balls will allow you more flexibility and variation with your stability ball training.
Benefits of Stability Ball Training
Maintaining proper alignment on the ball stimulates the body’s natural motor reflexes and encourages the body to react as a whole, integrated unit. This type of movement corresponds to how you move about in a normal day (Functional Training).
Training on the ball challenges the whole body to participate in order to maintain correct posture and balance, and to perform dynamic exercise movement (Full Body exercise).
When using the ball correctly, the body is required to utilize various muscles for stabilization. These muscles may not have been previously challenged using traditional exercise equipment. Because the ball is versatile and dynamic the training outcome will deliver maximal results.
The ball can improve muscle strength and endurance in all of the major muscle groups. Training with the ball can improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, complement your resistance and aerobic training programs, help you lose weight, and improve your balance, posture and coordination.
The ball is ideal for stretching and offers additional options to traditional static stretching. Traditional stretching usually requires you to stretch on the floor and can be difficult to achieve and maintain many of the stretching positions.
-The ball can be used at home, in group exercise and personal training settings.
-It can be adapted to all ages, all fitness levels and special populations.
-The ball is portable and light weight.
-It is easy to travel with and easy to store.
-The ball is an inexpensive exercise tool.
-The ball is maintenance free over a long life.
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