The best exercises with a fitball for a back

Fitball, it is a gymnastic or Swiss ball, it is made of strong and elastic material. In it there is an air. It is applicable for rehabilitation after different injuries and also for occupations aerobics. Today we will tell you about exercises with a fitball by means of which it is possible to solve a number of problems with a back.

Than occupations on a fitball are useful to a back

Trainings can bring the following benefit:

1. Strengthen back muscles, without loading strongly a backbone. It allows to correct a bearing.
2. All types of muscles because of what their endurance increases are involved.
3. During performance of exercise the task is set for the athlete not only to perform correctly operation, but also to keep balance on a ball. As a result coordination improves and the vestibular mechanism is developed.
4. Muscles and joints because of what movements become smoother, and a figure — more graceful are developed.
5. On occupations with a ball you unload a backbone, improve blood circulation in all body, strengthen work of heart and metabolism.
6. Occupations with the Swiss ball facilitate load of legs because of what overfatigue is less felt, so, desire to continue trainings will not be gone.

Types and rules of the choice of an apparatus

Fitballs differ in an exterior and the sizes.

Important! Choose goods in sports shops that there was a guarantee that a ball qualitative, and in case of detection of marriage it would be possible to return it.

Depending on appearance, distinguish such types of a gymnastic ball:

1. The most popular and suitable for the majority of sports. Has a smooth surface.
2. With the handle or horns which provide additional support on a ball. It is usually used by children and pregnant women.
3. With a corrugated surface and pimples. Provides additional massage during the occupations.

But the main criterion when choosing a shell — not its design, but the size. Depends on it, how comfortably you will feel on occupations and how effective they will be from it.

Depending on diameter, distinguish such types of the Swiss ball:

• 45 cm — are intended for people with growth lower than 1.52 m;
• 55 cm — are calculated on height of 1.52-1.65 m;
• 65 cm — 1.65-1.85 cm;
• 75 cm — 1.85-2 m;
• 85 cm — for those who higher than two meters.

We recommend to examine exercises from yoga for a back and a backbone.

Rules of selection of a shell:

1. If you buy a ball for the first time, then try to sit down on the fitball corresponding to your growth. If hips are perpendicular to knees, then it is your shell.
2. For strengthenings of muscles of a back it is better to choose a ball with smooth or a little ridge surface. On fitballs with pimples to you will carry out not really comfortably exercises.
3. Feel a shell. It should not be sticky, cold, on it folds should not be formed if you try to pinch him. When pressing the good depreciation has to be felt.

Indications and contraindications to occupations

It is recommended to be engaged with a gymnastic ball in the presence of such problems:

• scoliosis of different degree;
• hernia nuclei pulposi (only after a medical prescription);
• backbone curvatures;
• osteochondrosis of various departments of a backbone.

It is also possible to train with a shell if:

• the physical therapy is registered;
• recovering from injuries is necessary;
• it is necessary to unload on a backbone at pregnancy;
• it is necessary to strengthen a muscular corset of a back.

Learn how to get rid of back pain.

Occupations on a fitball are contraindicated at:

• complications from old spine injuries or existence of new;
• complications during pregnancy;
• existence of the skin problems capable to be aggravated because of contact with a ball;
• diseases of kidneys and hearts;
• strong pain;
• the aggravated chronic illnesses.

Set of exercises on a gymnastic ball

Let's describe technology of performance of the most popular exercises for a back.

Extension

This exercise develops humeral and pectoral muscles of a back that allows to increase its flexibility.

It needs to be carried out so:

1. The shell is placed under a stomach, we straighten legs and we rest socks against a floor. We try to keep balance.
2. We extend hands along a trunk.
3. Gradually we lift trunk top, straining back muscles.
4. Having reached the top point, we are late for several seconds.

It is important! If you want to complicate a little exercise, cramp shovels. So muscles will stretch more.

5. We come back to an initial position. We repeat 5–7 times.

Straightening

This exercise perfectly develops a press and a back, improving flexibility and an extension:

1. The fitball is placed under a stomach and, inhaling, we begin to lift the case, holding equal a back.
2. Exhaling, we lower top of a trunk and, having touched hands a floor, we relax muscles.
3. We repeat several times.

Pulling

During performance of this exercise the backbone stretches that is very useful in the presence of osteochondrosis:

1. Sit down on a fitball, having bent in leg knees. A point of support of hands — a wall.
2. On a breath try to push away as much as possible a ball, without tearing off hands from a wall.
3. Be recorded in this situation for 2–3 minutes. You breathe freely.
4. With an exhalation come back to an initial position.

Get acquainted with a selection of the best exercises on a fitball.

Twisting

Exercise allows to work muscles of a press and a back.

Excess centimeters from sides and a waist clean up:

1. Place a shell under a back. Draw in legs so that hips from a stupnyama formed a right angle. Put hands on a nape.
2. Lift and lower trunk top as though you swing a press.
3. Execute till 3-15 approaches. In each following approach try to make more rises.

Bridge

Allows to stretch effectively back muscles at the minimum loading:

1. Lay down a back on a floor. Place calves on a ball. Put hands parallel to a trunk.
2. Lean on hands and legs, tear off a basin and begin to roll a ball under yourself. The bridge has to turn out.
3. Be recorded in a starting position for 5–10 seconds. Repeat three times.

Level

Forces to work all groups of muscles:

1. Place a ball under a stomach. Rest hands against a floor and smoothly roll a ball to stupnyam.
2. Lean on elbows.
3. Strain all muscles, tighten a belt. You hold a back exactly, direct a look down.

Superman

Studies a vertebral zone, shoulders, gluteuses and muscles of a back surface of a hip:

1. Put a shell under a stomach. Straighten extremities.
2. Rest palms and socks against a floor.
3. Lift trunk top, without tearing off a stomach, together with hands. Hands have to be direct continuation of a body.
4. Be late in this pose for several seconds and return to a starting position.

Return giperekstenziya

Strengthens muscles of a press, a back:

1. Place a fitball under a basin and a bottom of a stomach.
2. Rest hands against a floor.
3. Exhaling, raise direct legs so that they were a little higher than a horizontal.
4. Lowering legs, record them at small distance from a floor.
5. Repeat exercise several times.

Rules of occupations on a fitball

That from such trainings there was a sense, it is necessary to follow the basic rules:

1. Pick up correctly a fitball.
2. If you only begin to be engaged with a shell, do not try to execute everything and at once. Observe a measure. For a start there will be 5 approaches enough.
3. Breath constantly has to be equal, free.
4. Each movement has to be smooth.
5. Any exercise has to begin with a breath and come to the end with an exhalation.
6. For complication of occupations pump up a few ball. It will be less steady, so, it will be required to strain stronger muscles for balance deduction.
7. Be engaged regularly, 3–4 times in a week.
8. Put on only comfortable clothes occupations.
9. If you have serious problems with a backbone, then before occupations it is necessary to get advice at the specialist in LFK.
10. Be not engaged right after meal. Wait at least 2 hours.
11. Do not worry that the ball will burst. It is made of the strong material capable to sustain big loading.

Video: exercises for back muscles on the Exercise fitball with a gymnastic ball is an ideal way not only to solve a number of problems with a backbone, but also an opportunity to correct a figure, to make her more graceful and graceful.

Whether you know? In 1996 in Italy the first conference at which specialists in medical occupations from Europe and Asia shared experience and a technique of holding improving occupations with a fitball was held.

During such occupations the load of a skeleton minimum, so, fatigue comes much later, in comparison with ordinary trainings. At regular trainings the result will not keep itself waiting long.