Yoga With Balance Ball

      Yoga With Balance Ball

   The medicine ball is also commonly used by athletes who have sustained an injury and are seeking rehabilitation. They are also widely used by high schools as a fitness aid when lifting a ball or performing various exercises with an incorporated ball to increase the load on a specific muscle.

What is a Swiss ball?

A Swiss ball is a ball made of elastic rubber approximately 55 to 85 cm (22 to 34 in) in diameter. It is used in physical therapy and exercise.

Yoga with a balance ball?

Practicing yoga on a ball allows your body to gently open up so you can keep your breath flowing and stay aware of signs of tension so you don't injure yourself. A balance ball will support you in certain positions and help you adjust each position to suit your body.

Sit on the ball!

Sitting on a ball instead of a chair is a great way to keep your spine healthy. Try to sit on the ball for at least part of your workday if you have a desk job. When you sit on the ball, you are forced to sit with good posture because you have nothing to lean on. Also, because the ball is rolling, it keeps you alert and keeps your body moving, which helps prevent stiffness and back pain you can get from being too sedentary.

Bent Knee Bridge for glutes and hamstrings

How to do it: Lie on your back with your knees bent and your heels resting on the ball. Spread your arms out to both sides. As you press up, lift your butt off the floor and push your hips toward the ceiling. Pause at the top of the movement and then return to the starting position.

Below are some guidelines for planning and running a medicine ball:-

1. Always ensure athletes perform a thorough warm-up and warm-up

2. Explain the procedures for each exercise with your athletes before starting practice

3. Partners feeding the medicine ball with certain exercises should be well trained in what is required

4. Medicine ball exercises must precede high-intensity work

5. Start the lessons with lighter, less dynamic exercises, then move on to harder exercises

6. The program should contain exercises that correspond to the movement pattern of the given sport

7. Plan a program to exercise alternating body parts (legs, upper body, trunk)

8. You will need to have several different weights of balls available - heavy, medium and light

The primary advantage of exercising with a Swiss ball, as opposed to exercising directly on a hard, flat surface, is that the body responds to the instability of the ball to stay balanced and engages many more muscles. These muscles get stronger over time to maintain balance.

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