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How To Use the Swiss Ball for Better Posture and Increased
Strength
For individuals looking
for better posture and increased flexibility and strength,
nothing could be easier than training with a Swiss ball.
WHAT IS A SWISS BALL?
The Swiss ball, also called the Stability
ball, Exercise ball, Flexibility ball or other names,
is a large, inflated, rubber ball. The Swiss ball was
originally created in Italy in the 1960's and provides
instability or resistance which requires the user to
rely on 'core' muscles to retain balance - thus improving
strength and flexibility of those muscles.
A Swiss doctor studied its use in a
clinical setting by incorporating the ball in rehabilitation
therapy. While it is still used in physiotherapy it
has also become known in the general fitness world as
an adaptable and enjoyable addition to routines building
strength, flexibility and proper posture.
WHO CAN USE THE SWISS BALL?
Because the Swiss ball is so easy to
use and enjoyable, it is able to be used by almost everyone,
young or old. However, because the Swiss ball is designed
to create instability (thus forcing the body's own muscles
to be employed) there is a need for caution. The elderly,
injured, pregnant women or anyone otherwise subject
to a lack of stability or increased risk of falling,
should not use the Swiss ball without personal instruction
and care.
When choosing a Swiss ball it is important
to choose the size appropriate to your height as well
as the intended use. Determine what technique you plan
to use the Swiss ball for before purchasing your own
ball.
HOW DO YOU USE A SWISS BALL?
If you are concerned about lower back
pain or posture you can use the Swiss ball as an alternative
to a regular chair. Sedentary workers find that certain
muscles in the back become weak over time and are easily
strained. Sitting on the Swiss ball will improve your
'core strength' by forcing the unused muscles to maintain
balance.
There are many videos and books as well
as group classes that teach routines targeting different
muscle groups. The Swiss ball has been used in therapy
as well as for professional athletes so you are sure
to find a method suitable for your experience and needs.
While it is possible to use the Swiss
ball on your own at home or the office (and is recommended
as an easy way to fit in your workout) it is helpful
to have professional instruction when learning to use
the ball correctly. Having someone guide you into proper
position will show you what the proper alignment feels
like.
Performing warm up exercises is also
recommended before beginning a Swiss ball routine. Using
the Swiss ball properly will increase the benefits you
receive with regular use. No matter what your fitness
level, try it out and see how much fun the Swiss ball
can be!
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