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Therapy Ball Exercises

1*http://www.ball-exercises.com/exercises/legs/index.html#4

Ball Dumbbell Press

Ball Dumbbell Press
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.
  • Push the dumbbells straight up and slowly lower them down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

2)

Ball Dumbbell Press – Incline

Ball Dumbbell Press - Incline
  • Lie on your back, shoulder blades against the exercise ball, back extended but hips and knees flexed and hold dumbbells on each side of your chest.
  • Push the dumbbells straight up and slowly lower them down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

3)

Ball Push Up

Ball Push Up
  • Lie prone with your hands on top of the exercise ball, legs and back fully extended.
  • Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

5)

Ball Push Up – on Knees

Ball Push Up - on Knees
  • Kneel down in front of the ball with your hands on top of the exercise ball, back extended.
  • Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

Ball Push Up – Feet Up

Ball Push Up - Feet Up
  • Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent.
  • Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
  • Breathe out while pushing and breathe in while returning to starting position.

Ball Chest Fly

Ball Chest Fly
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells out to each side of your body.
  • Keeping your elbows just slightly bent, roll the dumbbells in and up and slowly lower them down after a short pause.
  • Breathe out while pulling the dumbbells in and up and breathe in while returning to starting position.

Ball Chest Fly – One-at-a-Time

Ball Chest Fly - One-at-a-Time
  • Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold the handle out to one side of your body.
  • Keeping your elbows just slightly bent, pull the handle in and up and slowly lower it down after a short pause. Alternate sides after each set.
  • Breathe out while pulling the handle and breathe in while returning to starting position.

Ball Bear Hugs

Ball Bear Hugs
  • Sit on a bench with your back straight and grip the exercise ball against your chest, hands on each side of it.
  • Squeeze the ball towards your chest and slowly allow it to squeeze out after a short pause.
  • Breathe out while squeezing and breathe in while returning to starting position.

Ball Rear Deltoid Row

Ball Rear Deltoid Row
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
  • Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
  • When rotating up keep the angle in your elbows still throughout.

Ball Rear Deltoid Raise – Elbows Bent

Ball Rear Deltoid Raise - Elbows Bent
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.
  • Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and slowly lower them back down after a short pause.
  • Breathe out while rolling up and breathe in while returning to starting position.

Ball Rear Deltoid Raise – Lying Sideways

Ball Rear Deltoid Raise - Lying Sideways
  • Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
  • Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
  • Breathe out while raising and breathe in while returing to starting position.

Ball Scapular Protraction

Ball Scapular Protraction
  • Lie prone with your hands on top of the exercise ball, back and legs extended.
  • Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
  • Breathe out while raising and breathe in while returing to starting position.

Ball Shoulder Rotation

Ball Shoulder Rotation
  • Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
  • Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
  • Breathe out while rolling up and breathe in while returning to starting position.

Ball Biceps Curl – Standing

Ball Biceps Curl - Standing
  • Stand up with your back against the exercise ball, itself against the wall and hold dumbbells down the sides of your body.
  • Raise the dumbbells towards your shoulders and slowly lower them back after a short pause.
  • Keep your back and upper arms still throughout.

Ball Biceps Curl – on Knees, One-at-a-Time

Ball Biceps Curl - on Knees, One-at-a-Time
  • Kneel down in front of the exercise ball and rest your upper arm on top of it while holding a dumbbell.
  • Raise the dumbbell towards your shoulder and slowly lower it back after a short pause. Alternate sides after each set.
  • Keep your back and upper arm still throughout.

Ball Triceps Extension

Ball Triceps Extension
  • Lie prone with your forearms on top of the exercise ball, back and legs fully extended.
  • Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.
  • Focus on exercising the triceps.

Ball Triceps Extension – Standing

Ball Triceps Extension - Standing
  • Stand up and place your forearms against the exercise ball, itself against the wall in front of your chest.
  • Push yourself back by rolling the ball towards your hands to extend your arms and slowly return back after a short pause.
  • Focus on exercising the triceps.

Ball Triceps Extension – Weighted

Ball Triceps Extension - Weighted
  • Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.
  • Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.
  • Keep your upper arms still throughout.

Ball Wrist Curl

Ball Wrist Curl
  • Kneel in front of the exercise ball, rest your forearms on it and grasp the handles with your palms facing up.
  • Pull the handles by curling your wrists and allow them to slowly return after a short pause.
  • Keep your forearms pressed against the ball throughout.

 

Ball Crunch

Ball Crunch
  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Crunch – Legs Elevated

Ball Crunch - Legs Elevated
  • Lie on your back, calves on top of the exercise ball and arms across your chest.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Reverse Crunch

Ball Reverse Crunch
  • Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
  • Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

Ball Side Crunch

Ball Side Crunch
  • Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
  • Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Sit-Up

Ball Sit-Up
  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Raise your upper body up from the ball and lower it back down after a short pause.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Jacknife

Ball Jacknife
  • Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
  • Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
  • Breathe out while rolling the ball in and breathe in while returning to starting position.

Ball Ab Rollout

Ball Ab Rollout
  • Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
  • Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
  • Keep your arms extended and your back straight throughout.

Ball Table Top

Ball Table Top
  • Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
  • Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
  • Keep your back straight throughout.

Ball Bridge T Fall-Off

Ball Bridge T Fall-Off
  • Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
  • Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
  • Keep your back straight throughout.

Ball Hyperextension

Ball Hyperextension
  • Kneel down in front of the exercise ball, your belly pressed on top of it and place your hands on each side of the ball.
  • Extend your back by extending your arms and legs and return to starting position after a short pause.
  • Breathe out while extending and breathe in while returning to starting position.

Ball Hyperextension – Reverse

Ball Hyperextension - Reverse
  • Lie prone on top of the exercise ball which is itself on top of a bench, legs down but extended and grip the bench with both hands to maintain balance.
  • Raise your legs up while keeping your legs extended and slowly lower them down after a short pause.
  • Breathe out while raising your legs and breathe in while returning to starting position.

Ball Row – Upside-Down

Ball Row - Upside-Down
  • Lie on your back, place your ankles on the exercise ball, legs extended and grip the barbell with your hands, arms extended.
  • Raise your upper body up by pulling with your arms and slowly lower yourself back down after a short pause.
  • Keep your legs and back fully extended throughout.

Ball Bridge

Ball Bridge
  • Crouch down on your feet, press your shoulder blades against the exercise ball behind you and place your hands across your chest.
  • Without moving your feet, extend your back until it is parallel to the floor and lower it back after a short pause.
  • Breathe out while extending and breathe in while returning to starting position.

Ball Arm-Leg Extension – Alternating

Ball Arm-Leg Extension - Alternating
  • Lie prone on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.
  • Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
  • Breathe out while extending and breathe in while returning to starting position.

all Squat – on Wall

Ball Squat - on Wall
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.
  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat – on Wall; Weighted

Ball Squat - on Wall; Weighted
  • Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.
  • Raise yourself up by extending your legs and slowly lower youself back after a short pause.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat – on Wall; Sideways; One-Legged

Ball Squat - on Wall; Sideways; One-Legged
  • Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.
  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Squat – One-Legged

Ball Squat - One-Legged
  • Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
  • Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
  • Breathe out while raising yourself up and breathe in while returning to starting position.

Ball Hip Abduction

Ball Hip Abduction
  • Stand with the wall on your right side and hold the exercise ball up from the floor against the wall with your right thigh, knee bent.
  • Squeeze the ball by pressing your leg against it and slowly bring it back after a short pause. Alternate sides after each set.
  • Breathe out while pushing and breathe in while returning to starting position.

Ball Hip Adduction

Ball Hip Adduction
  • Stand on your right leg and put your left foot on top of the exercise ball, leg extended to your side.
  • Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each set.
  • Breathe out while rolling in and breathe in while returning to starting position.

Ball Leg Curl

Ball Leg Curl
  • Lie on your back and grasp the exercise ball using your calves and your thighs.
  • Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.
  • Breathe out while squeezing and breathe in while returning to starting position.

Ball Reverse Leg Curl

Ball Reverse Leg Curl
  • Lie on your back, feet on top of the exercise ball, legs and back straight.
  • Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
  • Keep your back straight throughout.
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Exercises for Bulging Disc with a therapy Ball-Basic

I bought a therapy ball  because i read somewhere that bouncing on it gently helps to increase circulation in the spine and this will aid in faster recovery. However a therapy ball can also be used to do some other fun exercises like below. However ensure that you do not do any exercises that might harm your back. general rule of thumb for people who have injured their back , any exercise that involves  bending forward is a strict no no. Unfortunately in Bangalore there are very few therapists who know how to work with the Swiss ball and those that do charge so much that you cannot afford it! so much for the big back pain economy and greedy money mongers who use the vulnerabilty of people who are in desperate pain . More advanced exercises in my next post. Stay tuned!

Exercises you can do at home using your therapy ball for core strengthening. Credit goes to Caldwell Physical Therapy for sharing this with us:

You can access their site at :

http://www.caldwellphysicaltherapy.com/Therapy_Ball_Exercises.aspx

Supine stretch over ball

Hold this position for 30 seconds.  Relax your head on the ball.  Breathe naturally.  Repeat 2-3 times.

Circles on ball

While sitting up straight, rotate your hips around in circles.  First clock wise and then counter clock wise.  Repeat each direction 30 times (30 circles),

Wand Raises

Sit up straight on ball.  Maintain good posture while performing the exercise.  Raise a “wand” over your head as high as you can.  Keep elbows extended.  Repeat 30 times.  A good substitute for a wand would be a broom handle.

Quadruped Opposite Arm and Leg Lifts

This takes balance and coordination.  Place yourself in a prone position over the ball.  You will begin by having both feet (just the toes) and both hands on the floor.  The knees are straight.  Once you you feel steady, slowly raise right arm and left leg at the same time.  Hold for 5 seconds.  Slowly lower your arm and leg.  Once you have regained your balance,  slowly lift the opposite arm and leg (in this case the left arm and right leg).  Hold for 5seconds.  Then slowly lower the arm and leg.  Repeat this routine 10 times on each side.

Curl-ups

Begin by laying flat on your back with your heels resting on the top of the ball.  Using your heels, pull the ball toward you as far as you can.  Hold the position you see in the picture for 3-5 seconds.  Repeat 30 times.

Straight Leg Raise with Ball

Begin by laying flat on your back with both heels resting on the top of the ball.  Keep one heel on the ball while you raise the other leg 8-12 inches from the ball.  Keep both knees straight.  Hold the position you see in the photo for 5 seconds.  Repeat 15 times with each leg.

Abdominal Crunches

Begin laying flat on your back with your feet resting on the top of the ball.  Pull ball toward you with your heels at the same time you lift your head and shoulders upward.  Hold the position you see in the photo for 2 seconds before returning to the start position.  Repeat 30 times.

Upper Trunk Rotation

Begin by sitting on the ball facing forward.  Sit up straight.  Raise one hand upward while you rotate to that side (if you raise your right arm then you will rotate to the right).  Repeat 15 times on each side.

Bridging

Begin by laying flat on your back with your feet resting on the top of the ball.  Raise your hips upward until your trunk is straight.  The challenge is to control the ball with your feet and not allow it to roll side to side.  Once you lift your hips upward, hold this position for 3 seconds.  Repeat 15 times.

The Plank

Place your lower legs on top of the ball (as shown).  Put your self in the push up position.  Hold this position for 5 to 10 seconds.  Try not to let the ball roll side to side.  Repeat 5 or 10 times.

Adanced Technique:

When in the Plank Position, perform push ups.  Slowly lower your torso down until you touch the floor with your nose.  Keep your spine straight.  Repeat 5,10,15 times depending on your strength and skill level.

Prone Stretch Over Ball

Place yourself over the ball as shown in the photo.  You should balance on your toes and hands.  Keep your knees straight.  Maintain the stretch for 30 seconds.  Repeat 3-5 times.

This is a good exercise to start with.  From this exercise you can move to  others such as the Plank and the Quadruped Arm and Leg Lift.

Squats

Hold therapy ball out in front of you.  Your hands should be shoulder height as shown.  Squat down while keeping your back straight.  Squat down as far as you can while keeping your back straight.  Repeat 30 times.

Wall Push Ups

Place ball against wall.  Keep your back straight.  Step back far enough so that when you lean forward you are resting on your toes.  Slowly lean forward until you touch your nose to the ball.  Then push back to the starting position.  Repeat 30 times.

Lower Trunk Rotation

Begin by laying on your back with your lower legs resting on the ball.  Keep your shoulders and back on the floor as you  roll the ball far as you can to right/left without losing control of the ball.  You should lift your hips and rotate your trunk as you roll the ball.  Repeat 15 times to each side.