Yoga With Balance Ball


Yoga With Balance Ball

A medicine ball is​ also commonly used by athletes who have sustained an​ injury,​ and seek rehabilitation. They are also extensively used by secondary schools as​ a​ fitness aid,​ by lifting the​ ball,​ or​ performing different exercises with the​ ball incorporated to​ increase the​ strain on​ a​ particular muscle.

What is​ a​ Swiss Ball?
A Swiss ball is​ a​ ball constructed of​ elastic rubber with a​ diameter of​ around 55 to​ 85 cm (22 to​ 34 inches). it​ is​ used in​ physical therapy and exercise.

Yoga with Balance Ball?
Doing yoga on​ a​ ball allows your body to​ open gently so you can keep your breath flowing and remain aware of​ signs of​ strain so you don't injure yourself. the​ balance ball supports you in​ certain poses and helps you modify each posture 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​ a​ ball for at​ least part of​ your work day,​ if​ you have a​ desk job. When you sit on​ a​ ball,​ you're forced to​ sit up with good posture because you have nothing to​ lean back on. Also,​ because the​ ball rolls around,​ it​ keeps you on​ your toes and keeps your body moving,​ which help prevent the​ stiffness and back pain that you can get from being too sedentary.

Bent Knee Bridge for Buttocks and hamstrings
How to​ do it: Lie on​ your back with your knees bent and your heels resting on​ top of​ the​ ball. Spread your arms out on​ either side of​ you. Lift your butt off the​ floor while squeezing it,​ and push your hips toward the​ ceiling. Pause at​ the​ top of​ the​ movement,​ then go back to​ the​ starting position.

The following are some guidelines in​ planning and running a​ medicine ball session :-

1. Always ensure the​ athletes carry out a​ thorough warm up and warm down
2. Before starting a​ session,​ explain the​ procedures for each exercise with your athletes
3. Partners who feed the​ medicine ball on​ certain exercises should be well drilled on​ what is​ required
4. Medicine ball exercises must precede high intensity work
5. Start sessions with lighter less dynamic exercises,​ then progress to​ heavier exercises
6. the​ program should have exercises that match the​ pattern of​ movements of​ the​ sport
7. Plan the​ program to​ exercise alternate body parts (legs,​ upper body,​ torso)
8. You will need to​ have a​ number of​ different weights of​ ball available - heavy,​ medium and light

A primary benefit 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​ remain balanced,​ engaging many more muscles to​ do so. Those muscles become stronger over time to​ keep balance.






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