Phone: 712-732-3349 - Redenbaugh Chiropractic: 800 Oneida St, Suite B Storm Lake Iowa 50588
Back Pain Exercises Part 1
Posture Exercises: Stability ball sit and move
Goal: Increase abdominal, core muscle strength and control.
Strong abdominal muscles are crucial to keeping you fit and do more than just keep you free of back pain. Exercises shown here start with properly sitting on the stability ball and then progress into more advanced movements to perform.
1. Stability ball sit exercise (Back pain exercises progression)
Sit on the ball as shown in the picture above. Be certain to breath in and brace your abdominal muscles properly. Start slowly by developing an awareness of how you are sitting on the ball. Close your eyes and “feel” where you are at in the 3-dimensional space you occupy. Look over the details below to be certain you are performing the exercise properly.
- Keep your feet parallel and flat on the floor at all times.
- Keep knees over the ankles.
- Shoulders over hips – you must avoid leaning backwards or forwards, sit upright at all times!
- Relax your shoulders downwards and pull your shoulder blades together.
- Tuck your chin and retract your head to increase the strength in your neck.
- Place your hands on your knees or let them hang by your side.
- Make certain you are properly sitting on the ball and not favoring and leaning to one side or the other.
2. Stability ball movement exercise (Back pain exercises progression)
Sit on the ball and raise your arms as shown above. Raise your arms to the side for stability keeping both feet on the ground. Be certain to engage and tighten your core muscles as well as perform proper breathing throughout this exercise. While seated slide on the ball from one side to the other. Make controlled movements throughout and be careful not to fall or roll off the ball. If needed place the ball in a corner of the room and use either wall for support as needed.