Using a stability ball every day can offer great postural and stabilizing benefits. It's also brilliant if you have back problems, or if you are pregnant.
If you have one gathering dust at home why not dig it out and try the following exercises in front of the TV every night:
1. Sit and bounce.
First, get in a good position on the ball. Sit about 1/3 from the front of the ball, with your feet in front of your knees. If your ball isn’t quite the right size adjust yourself forwards or back on the ball, making sure your knees are slightly lower or in line with your hips. Place your feet hips width apart. Squeeze your core muscles and bounce away gently for as long as you like.
2. Balance challenge.
This is good fun- try to lift one foot off the floor without losing your balance! Then squeeze your core and use your breath to help you stabilize. If it’s too much just lift your heel off and keep your toes on the ground. Switch sides to see which one is stronger!
3. Back stretch.
Carefully walk your feet forwards until your back, neck and shoulders rest on the ball. Reach your arms towards to floor over your head. Bend your knees gently to roll around. This should feel good- if it doesn’t stop right away.
If you try this at home please let me know how you like it in the comments!
Diane Archer, Pilates Instructor from the UK now living back in Canada. Blog of tips, thoughts, home challenges.