Training

Get Your Back in Gear with a Swiss Ball

Back issues keeping you on the sidelines? Sadly you are not alone. Lots of people suffer from back injuries either veryget your back in gear with a swiss ball minor or very major. The best way to combat this or even prevent it is by making sure your back, hips, glutes, and core are strong.

That strength helps provide important support for the spine and also lessens the chance of a muscle strain in one of the most vital parts of your body. Back injuries should not be taken lightly as they can leave you laid out for days or limit you in so many ways.

Swiss Ball Back Routine

This set of Swiss Ball exercises will help strengthen your lower back and the surrounding muscles. It is recommended to perform this as a circuit and do it twice a week. All you need is a Swiss Ball and a few feet of space. For each exercise do 12 to 15 repetitions without resting between exercises. Then repeat the circuit two to three times.

  • Back Extensions – Start lying prone on the ball with it under your waist. Your feet are on the floor and your chest is lowered with your hands resting slightly on the ball. Simultaneously raise your chest up off the ball while raising your arms out sideways to form a “T” as your back straightens. Then slowly reverse the motion.
  • Leg Raises – Lie prone over the ball with fingertips and feet on the ground. Raise your left leg up slowly to hip height, pause for a two count, and then lower. Repeat the motion with the opposite leg. To make it harder take your hands off the ground and hold them by your sides.
  • Swiss Ball Pike – Lie prone over the ball (waist over the middle facing down) with arms extended forward and down towards the floor with just your fingers touching the ground. Keep your legs straight and feet together parallel to the floor. You back should be flat. Slowly lower your legs and chest at the same time until your knees and chest both touch the ball making almost a 90 degree angle at the hips. Then straighten back up to the starting position.
  • Raise and Reach – Lie prone over the ball with arms straight forward and fingers and toes touching the ground. Raise your right hand off the ground until your arm is straight forward and parallel to the ground while simultaneously raising your left leg, keeping it straight, until it is parallel to the ground. Slowly lower both arm and leg and repeat with the opposite arm and leg.

These four exercises might seem simple but they will work your back muscles thoroughly. The lower back muscles aren’t big muscles, but they play a key part in keeping your body stabilized and mobile. You should do everything you can to ensure that they are strong to keep yourself safe and to avoid injuries.