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Effective Balance Ball Exercises

Many individuals who work at desks for prolonged periods of time experience chronic back pain. A useful part in alleviating some of this discomfort can be as simple as rolling out a balance ball. Balance ball exercise that focuses on the back can help alleviate some of this pain.

Pelvic Rocking

This balance ball exercise seeks to increase balance and stability. Sit on the middle of the exercise ball with your arms down by your sides. Pull your stomach muscles towards your spine. At the same time, move your hips forward, flattening the lower back. Hold for one second and return to the middle of the ball. Next, arch your lower back by moving your hips slightly back. Hold for one second before returning back to the center. Repeat this process 12 to 15 times until the routine becomes comfortable.

Back Extension

Place your stomach on the exercise ball with your legs straight behind you. Place your toes on the floor to maintain stability. You can start with your hands on the ball, or you can place them on the back of your head. Take a deep breath. As you exhale, raise the back off of the ball with your abs. Do not use your arms to lift your body. Repeat this 12-15 times.

Plank

Sometimes increasing strength in the back can assist with overall back pain. The balance ball exercise plan can help with this. Start by placing your forearms on the floor or an exercise mat and lifting your feet and the front of your legs onto the exercise ball. Push your abs to your spine and roll the ball with your feet so that your entire body parallels the floor. Be careful that no part of the back sags, as this can increase discomfort. Hold the position for 15 seconds. Once you become comfortable with this, increase the amount of time by 15 seconds until you can hold it for a full minute.

Bridge

A bridge can be considered a backwards plank. Start by lying with your back flat on the ground or on an exercise mat. Place both of your heels on the top of the exercise ball no more than hip-distance apart. This may lift the lower back slightly off the ground. Begin your first bridge by breathing in and raising the hips so that the entire body is in a single line. Hold for five seconds, and slowly release the hips back towards the ground. Repeat this ten times.

Be sure to consult a physician before starting a balance ball exercise regimen as only he or she will be able to tell you if these exercise are right for you.

  

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