Friday, April 27, 2007

Having A Ball !

Originally used by physiotherapists to help those with orthopaedic or neurological problem, the exercise ball proved to be particularly benefitcial in increasing a user's reactions and reflexes, as well as helping to correct muscle imbalances where one side of the body is stronger than the other.

Available in many sizes ranging from 35 to 55cm in diameter, exercise balls should be selected based on your size. If the ball is too small for you, the exercise will not be done correctly. Befour you begin any exercise, warm up by doing a five to 10 minute routine of low impact aerobic exercises (such as brisk walking, cycling or low impact rope skipping) and a light stretching routine after your exercise. Here are some great exercises to do with an exercise ball. GO HAVE A BALL!



A. ABSROLLER
Difficulty : Advanced
Benefit : Strengthens shoulders and abdomen.
  1. Place knees on the ball, with your toes and legs straight. Place your palms straight on the floor.
  2. Use your leg to roll the ball forward. Then turn to the starting position.
  3. Repeat 10-12 times.

B. KNEEFLEXION / EXTENSION
Difficulty : Novice
Benefit : Strengthens and stretches your legs and quadriceps (front of the thighs). Strengthens and stabilises your torso.

  1. Lie on the mat with your palms flat on the floor beside you. Place your legs on the ball.
  2. Use the inside of your ankles and grasp the ball firmly. Ensure that your knees are above your hips.
  3. Raise your ankles and lift the ball. Lower it, and repeat. Do this 10-12 times.

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