HealthyBack Exerswiss Balls

Get Fit with the ExerSwiss!

Whether you use it for yoga, stretching, balance, or as part of your normal workout, the ExerSwiss Ball is a great tool for toning muscle, becoming more flexible and getting fit. Exclusively made for Healthy Back, thehigh-strength, safe, and durable ExerSwiss is burst resistant and can support up to 300 pounds.

Physical therapists love the ExerSwiss Ball and frequently use the ball to help their patients feel better and become healthier, no matter their age or fitness level. This high-quality product is not your run-of-the-mill exercise ball, and with a variety of sizes to choose from, we guarantee it will not end up in the "unused" corner of your garage.

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

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

The ExerSwiss Balls feature a Lifetime limited warranty!