The ExerSwiss Ball is exclusively made for Healthy Back and is part of our private collection. The ExerSwiss Ball is an essential part of balance therapy. It is designed to help you tone and strengthen specific muscle groups, and at the same time improve your flexibility. Made of high-strength, safe, durable construction, this ball is burst resistant and can support up to 300 pounds. Physical therapists love the ExerSwiss Ball and help their patients feel better than ever before by helping them stretch and strengthen different parts of their bodies using this ball! Great for all ages at all fitness levels.
Do a simple search on the internet for exercise ball and you'll run across many types from which to choose. But how do you decide which one is right for you? There are two things to keep in mind before purchasing an exercise ball. The first thing to pay attention to is the size of the ball you are purchasing. You want to make sure you buy the correct size ball. The second thing to pay attention to is the quality of the ball. I only recommend purchasing balls that are anti-burst or burst resistant. These balls are made from a higher quality plastic than regular exercise balls.
What size ball should you buy?
That depends on your height.
If you are 4' 11" - 5' 3", you should use a 55 cm. exercise ball.
If you are 5' 4" - 5' 10", you should use a 65 cm. exercise ball.
If you are 5' 11" and up, you should use a 75 cm. exercise ball.
If you are need of an exercise ball, I recommend you purchase a ball by Valeo. They are quality balls and are burst resistant. Plus, they come with a hand pump and a poster of basic exercises. There is not a better value than these balls.
Upper Body
Upper body exercises are specifically designed to tone and strengthen your arms, shoulders, and chest.
Gym Ball Push Up
Lie with the ball under your stomach and pelvis with your arms reaching the floor, shoulder width apart. Lower your chest towards the floor and push back up. Keep your body straight. Repeat 8-10 times.
Spinal Stretch
Rest comfortably on your stomach with your arms hugging the ball. Lift and lower your upper body, keeping your arms in a u-form next to your head. Repeat 8-10 times.
Chest Stretch
Lean against the ball so that the arch of your back is supported. While on your back, raise your arms and then lower them to the side, streching the chest., muscles, and thoracisc vertbral column. Repeat 8-10 times.
Dumbbell Fly
Lie on the ball so that the arch of your back is supported. Start with your arms in the air and straight above your chest. Bend your elbows and open your arms until the dumbbells are just above chest level. Repeat 8-10 times.
Upper Body Rotation
Lie with the ball under your stomach and stretch your arms out to either side. Wit hthe help of your arms, slowly turn to one side before retuning to the starting position. Repeat 8-10 times on each side.
Chest Press
Lie on the ball so that the arch of your back is supported and the free weight is resting on your chest. Push the weight straight up without locking your elbows. Repeat 8-10 times. Additional training can be achieved by changing positions on the ball.
Lower Body
Lower body exercises are designed to increase endurance and strengthen your leg muscles, making you less vulnerable to injury.
Balanced Squat
While standing, place the ball between your lower back and the wall. Move your feet out of a couple of steps and place them shoulder width apart. Bend your knees and squat as the ball rolls up your back. Stop when your thighs are parallel to the floor. Raise back up and repeat 8-10 times.
Lower Leg Raise
Lie on your side with your lower arm supporting your head. Bend your lower leg and extend the other so that your ankle rest son the ball. Lift your lower leg off tthe floor a few inches. Do not roll forward or back. Repeat 8-10 times.
Leg Extension
Lie on the floor with your legs straight and your feet and calves resting on the ball. With your heels firmly on the ball, bend your knees and roll it towards your buttocks until your feet are flat on the ball. Repeat 8-10 times.
Hamstring Stretch
Place one heel on the floor, roll the ball backwards and move the upper body forwards. Stretch your leg until it is completely straight, then chage sides. Repeat 8-20 times.
Upper Leg Raise
Lean against the ball with one knee bent and the other stretched out. Place both hands on the ball for stability before lifting your upper leg until it is parallel to the floor. Repeat 8-10 times.
Upper Leg Stretch
Place one foot on the opposite knee, turn the leg outwards and roll the ball towards you until you feel the stretch. Repeat 8-10 times.
Total Body
Total body exercises target the major muscle groups in your body and adds a stretch and flexibility element to your exercise program.
Abdominal Crunch
Lie on the ball so that the arch of your back is supported. Place your hands on your templs or cross your arms behind your head. Raise your upper body by squeezing your abdominals and lifting your shoulders and upper back. Repeat 8-10 times.
Torso Stretch
Press your elbows into the ball, and form the starting position shown, drop your pelvis until yoru body is
completely straight. Slowly return to the starting position. Repeat 8-10 times.
Pelvic Tilt
Sit on the ball with your back straight and your feet flat on the floor. Roll backwards and forwards, keeping your upper body upright. Repeat 8-10 times.
Body Arch
Lean your waist and hip against the ball. Bend the leg nearest the ball and stretch the other one out. Rest one hand on your temples and use the other for stability. Lift your upper body, squeezing your rib cage,
without letting your hip roll forward or back. Repeat 8-10 times.
Alternating Abdominal Crunch
Lie on the ball so that the arch of your back is supported. Cross your arms over your chest. Rotate the left side of your body towards the right leg and return to the original position. Repeat 8-10 times on each side.
Total Body Stretch
Rest on the ball with your hands and feet on the floor. Stretch out one arm and the opposite leg and hold the position. Repeat 8-10 times on both sides.
| White |
45cm |
Red
|
55cm |
| Blue |
65cm |
Yellow
|
75cm |
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