Shaping up with the ball

Before you dismiss the colorful inflatable balls inside the group exercise area as another toy, think again. Physical therapists have used this simple mechanism to guide their patients back to stability, balance and coordination.

"The use of stability balls began in Europe as a way to rehabilitate patients suffering from neurological and spinal injuries. In the ’60s, US physical therapists made it popular for rehabilitation and back strengthening," narrates Bam Mogato, who was trained on the stability ball by international trainer Lawrence Biscontini.

In the early 1960s, an Italian toymaker named Aquilino Cosani invented the ball and marketed it as Gymnastik. He started a new company in 1981 called Gymnic. Both brands are still considered major suppliers of stability balls throughout the world.

After almost 40 years, the stability ball (also known as Swiss ball, exercise ball, fitness ball, physio ball or balance ball) became popular not only in rehabilitation clinics but in athletic training and general fitness centers as well.

I even read somewhere that in Europe, the stability balls are used in school as chairs (I always see the trainers use them as such when they have meetings in the group exercise studio). It’s been reported that such application in school resulted in improved focus, concentration, handwriting skills, better understanding of class material, and better organizational skills.

"In the gym, we use the stability ball to challenge the body’s ability to balance and work as a unit. Benefits of ball exercises include improved core strength (or stronger pelvic floor and torso muscles), improved muscle strength, improved balance and coordination, improved stability, mobility and posture," Bam explains. "It is also fun to use, so motivation is not a problem."

The stability ball is air-inflated and comes in various diameters (45, 55, and 65 centimeters). It weighs three pounds. How do you know which ball to use? Bam suggests that you should have a 90-degree angle on the hip when you are sitting on the ball.

She further cautions: "As in any exercise program, please consult your doctor first before undergoing this program. Remember that when you use the ball at home, a carpeted floor is most ideal since it lessens the risk of slipping. Use shoes with good traction, especially when you’re not on a carpeted floor."

By the way, if you are not comfortable at first, just persist. "Go slow. Allow your body to learn to deal with instability," Bam says. And in her usual refreshing humor that is so evident in her classes, she adds, "Breathe or you die" and "drink or you’ll dry up and die." If all else fails, consult her, so she says with a chuckle.

Back Stretch

Want a good stretch for the back, neck, abdominals and chest in one exercise? Bam suggests the back stretch. Start by sitting on the ball. Slowly walk your feet forward and begin to lie back until you can rest your head on the ball. Drop your arms to the side; keep your feet spread apart with soft knees. Roll backward until you feel a stretch in the mid and low-back region.

Kneeling Back Stretch

This one stretches the upper body, from the hands all the way to the lower back. Kneel down in front of the ball. Then lean forward resting hands palm down on the ball. Relax and let your chest drop toward the floor.

Side Shifts

This simple exercise increases the flexibility of the hips and pelvis. From a sitting position, shift hips from side to side without changing your head or upper body position.

Bridge On The Ball

This one is good for strengthening the buttocks and quadriceps (front of the thighs). Sit on the ball then walk forward to lie on the ball until just the head and shoulders are on the ball. Raise your buttocks until back and thighs are horizontal. Do not arch.

Watch out for other ball exercises soon!

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E-mail mylene@goldsgymmanila.com for questions and comments.