More than just a ball

IT might look like a simple, brightly-coloured, air-filled elastic ball but don’t let its looks fool you. The fit ball can be used to rehabilitate and treat any strains or injuries you might have while strengthening and toning your muscles.

The fit ball was first developed in Switzerland in the ’60s and was also referred to as the Swiss ball. It has been used for physical therapy in a clinical setting since. Physiotherapist Wendy Schulze says the fit ball is ideal for physical rehabilitation because it strengthens your core muscles. “When someone injures themselves, their core muscles become weak and forget to support the spine and abdomen,” she said. Stability exercises using the fit ball help strengthen these muscles.

Balance is often a problem after an injury or as people get older, according to Schulze. “Many of the exercises on the fit ball are co-contraction exercises where you hold a position balancing on the ball,” she said. “This is great aerobically and really tones the muscles without putting any strain on joints.” Physiotherapists also use the fit ball to treat and prevent back problems and to promote correct posture.

The fit ball is not only used by physiotherapists, but has become popular in the fitness industry as well. It is now used in sports medicine, athletic training and general fitness routines, and has also been incorporated in alternative exercises such as Pilates and yoga.

Australian Institute of Fitness master coach Joanna Nicholas says fit ball exercises are great for individuals looking for a low impact workout. Nicholas says the moves can improve joint stability and balance, which assists with functional movements such as walking on uneven surfaces, up and down stairs and with lifting.

“Using the fit ball will also increase muscular strength and assist with performing daily activities with ease,” Nicholas said.

“Having the correct posture is important as it allows the body to function in an efficient manner. By correcting posture on the fit ball clients experience less pain [including neck and back], decreasing the risk of injury.”

“It is important for all exercisers to seek medical clearance before you start training to ensure there isn’t any risk of injury or health complications,” Nicholas said.

If not used correctly, however, the fit ball can cause strains. “As the ball is an unstable piece of equipment it is important that users have access to the correct sized ball, are set up correctly and maintain good posture and technique,” Nicholas said. “It is advised that users train under the guidance of a trained fitness professional as misuse can lead to injury.”

“Exercises such as the bridge can lead to neck strain if the head is not supported by the ball. The plank can also lead to neck pain if the torso is too lifted in the hold or if the user has pre-disposing neck pain,” she said. Meanwhile, some exercises like the hover are not suitable for some users with hypertension, Nicholas said.

Fit ball sit
To find out if your ball is the correct height sit on the top of the ball with your feet hip to shoulder width apart. Your knees and hips should both be at right angles and the ball inflated enough so you do not bounce off or sink into it. Once you have the correct size ball simply sit on the top and focus on maintaining a tall posture with hips and shoulders square and become familiar with the unstable nature of the ball. Begin with your hands on the side of the ball and as you become balanced, try taking the hands off the ball to the side of the body.

Knee lifts
Perform three sets of 20 (10 on each leg)
From a seated position bring the feet closer together and focus on a stationary spot ahead. Slowly lift one knee and hold for one to two seconds before slowly lowering the leg and repeating on the other side. Aim to keep the shoulders and hips square with a long spine (neutral). This exercise is great for testing balance and improving stability.

Bridge
Hold for 10-30 seconds and repeat three times
From a seated position tuck your chin to your chest and slowly walk your feet forward, allowing your spine to roll down the ball. Once your shoulder blades pass the ball relax your head back onto the ball. Aim to have your head, neck and top of the shoulders on top of the ball with your nose pointing to the ceiling. With the knees at right angles (ankles under the knees) lift through the hips and torso so that your knees, hips and shoulders are in line. While holding this position, focus on breathing and maintaining a good posture without clenching your gluteus. To finish the exercise draw your chin to your chest as you roll back up (push through the legs) onto the ball to a sitting position. This exercise will strengthen the glutes, hamstrings and muscles of the core.

Hover
Hold for 10-30 seconds and repeat three times
Start kneeling (knees hip distance apart) in front of your ball placing your hands at 10 o’clock with your elbows close to your sides. Slowly roll the ball out in front so that the ball rolls from your hands to your elbows (elbows now at 10 o’clock) keeping your shoulders, hips and knees in line (neutral). Keep your belly button drawn towards your spine and relax your shoulders while holding the hover position. To finish the exercise slowly roll the ball back towards the body to return to a kneeling position in front of the ball. If you begin to sag through the body during the exercise then stop immediately. This exercise is great for improving strength of the core, pelvic floor, glutes and shoulders.

Plank
Hold for 10-30 seconds and repeat three times
Start lying face up on the floor with your feet on top of the ball and your hands by your side (palms up). Slowly lift your hips up off the floor, rolling up from your pelvis through to your shoulders and keeping your toes pointing to the ceiling. During the exercise aim to keep your hips and shoulders in line while keeping your nose pointed to the ceiling. To finish the exercise slowly roll down from the shoulders to the pelvis with control. This exercise focuses on strengthening glutes, hamstrings and the lower back.