How To Get Back In Shape
Fitness & Exercise Equipment
An exercise ball can be your home gym all
itself! You can use an exercise ball
strengthening, conditioning, flexibility, balance,
coordination and core stability exercises. Use it
to reduce back pain and improve your
Getting Back in Shape with an
Exercise Ball is a fun way to exercise! You can get a good aerobic workout bouncing on
the ball. It is great for pelvic mobility and trunk stability and therefore, improves your posture.
An exercise ball is one of the best ways to help you strengthen and coordinate both your smaller and larger
postural muscles to improve your posture and to reduce back pain.
You can turn your TV time into get "back in shape" time
by sitting and bouncing and rolling around on an exercise ball. With an exercise ball for
support, it is easy to learn how to
squat and strengthen your quads, your
glutes and trunk muscles. These are important muscles needed to reduce back pain and knee
pain. Plus, these are large muscle groups that burn up calories!
An exercise ball can be used to support you while you work up to full
body weight exercises and can be used as a weight bench
for some exercises.
To reduce back pain while sitting, you may try sitting on an exercise ball for
short intervals as your desk chair. Some people with back pain find that this is a very effective way to reduce
their pain while they keep mobile with dynamic sitting. If you want the effects of sitting on a ball, but
aren't ready to give up your chair try the Back Vitalizer.
Choose an Exercise Ball that is right for you.
Choose an exercise ball size by your height:
When the right size exercise ball is properly inflated, you should be
able to sit on the ball with your knees and hips bent to 90 degrees.
For safety, choose an exercise
ball that is burst resistant with a Slow Deflate System. See Precautions .
How to do a Squat with An Exercise Ball
See how you can use an exercise ball to learn how to do a squat. If you have
knee pain or back pain, an exercise ball can help you achieve a squat, which is a great multi-muscle
exercise, while reducing stress on your back and knees. Just click on the video below:
Learn how to Squat with an Exercise
- Protect your back with support from an exercise
- Exercise multiple muscles with a squat.
- Squat within your comfort range with an exercise
How To Squat with An Exercise Ball
If you are not sure about your balance, hold on to something stable as you try the ball
squat. If you would like to use an Exercise Ball as a
Desk Chair see our video.
Why we chose the Thera-Band Anit-Burst Exercise Balls with the Slow Deflate System -
"The Thera-Band SDS (Slow Deflate System) Exercise Ball is made
from a specially formulated compound that enables the ball to resist the tendency to burst when punctured.
Included exercise guide illustrates correct positions for 24 exercises designed to increase flexibility, improve
coordination and strengthen the abdomen, back, chest, arms, thighs, legs and buttocks. Uses for the Thera-Band
Ball include: exercise, gym, balance, fitness, yoga, pilates, resistance and stability." And it is used safely
in therapy clinics across the country.
As with any exercise, consult your doctor or healthcare practitioner before you start a new
exercise program. Precaution: You should not use an exercise ball if you have balance
problems, dizziness, or if you have fragile bones such as with osteoporosis and could sustain an injury if you
fell off of the ball. Consult your healthcare practitioner or physical therapist to see if an exercise ball is
right for you. Add an Exercise Ball DVD set for instruction and workouts.
If you need a pump for your exercise ball, these are the easiest to use.
You may also be interested in using a half a ball or
a BOSU balance trainer
to help you strengthen and coordinate multiple muscle groups.
A BOSU helps you intensify your workouts by
requiring you to use multilple large muscle groups as you balance on the BOSU during exercise.
Training on the BOSU is especially good for working your core or postural muscles.
BOSU means Both Sides Up meaning you can
workout with it ball side up or flat side up. If you want to add more fun and challenge to your
workouts, consider the BOSU.
Bosu Core Synergy
DVD Workouts with An Exercise Ball
Find the workouts that suit you best with your exercise ball.
The following set is a great way to get started.
Weighted Balls or Medicine Balls
Add a weighted ball to your
or Pilates routines for better muscle
Yamuna Ball Rolling
Body rolling is an all round exercise routine that strengthens,
lengthens, conditions and tones your body, enhancing your posture and flexibility.
"body rolling also realigns your spine and joints, relieving pain and muscle tension and
providing a workout, a massage, and a chiropractic session all at once."
Yamuna Abdominal Strengthening
Total Body Workout
Yamuna Ball Rolling
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