The Back: Stability Ball Training Part II

By Carlos Alberto Rivas, M.S., C.S.C.S.

An estimated 90 percent of the population suffers from at least one episode of back pain in their lifetime. Annually, back pain accounts for over 14 million physician visits, 100 million lost workdays and over $60 billion in related health care costs.

It is important to take notice of such statistics because most people tend to neglect back strengthening exercises in their workout routine. This may be due to the awkwardness and complexity of the exercises and the limited machine choices. Fortunately, the stability ball provides a multitude of new, well-performed, innovative and effective back strengthening exercises. The following program will provide the knowledge you'll need to exercise at home, office or fitness club.

The Benefits

1. The stability ball is mobile and can be used as a support in virtually any location, not just a specified fitness place.
2. Using the stability ball requires additional muscle groups, in particular the lumbar and pelvic stabilizers.
3. Increased challenge.
4. Injury preventative stabilizing training.
5. Promotes variety, which helps boredom.

The Exercises

The following routine can be performed on non-consecutive days. Our certified personal trainer, Julie Garmon, recommends that you perform the routine in the following order with hardly any rest between exercises. For beginners we recommend one rotation, for the intermediate two rotations and for the more advanced person three rotations 2-3 times per week. Recommended rest between rotations: 2-3 minutes.

Rhomboid Extensions

Preparation: Ball is under pelvis, feet on the ground. Ensure neck is in line i.e. looking down and ahead rather than up.

Movement: Start with weights down; raise the arms laterally with emphasis on drawing the scapulae in and downward while exhaling; upon reaching top of motion, lower weights while inhaling. Repeat for 12-15 repetitions.

The Pike

Preparation: Ball is under pelvis, feet off of the ground; stabilize yourself with hands on the floor.

Movement: With the ball under the pelvis, the legs and upper body move simultaneously down and then extend to horizontal. Repeat for 12-15 repetitions.

Back Extensions With Hands on Ball

Preparation: Maintain good posture throughout the exercise with shoulder blades retracted and depressed and neutral spine.

Movement: Kneel on the floor and lean the hips on the stability ball; hug the stability ball with your hands; initiate the action by first squeezing the glutes, keeping your chin tucked and slowly extending the lumbar spine to approximately 45 degrees. Repeat for 12-15 repetitions.

Back Extensions With Arms Extended

Preparation: Drape the body over the ball in a prone position with the spine flexed.

Movement: Stabilize the neck and pelvis as you extend the spine; imagine there is a ball tucked under your chin and don't drop it; slightly press the pelvis into the ball and don't move it; think of straightening your spine instead of lifting up off the ball. Repeat for 12-15 repetitions.

Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine's editorial advisory board. Carlos can be reached at 502-896-3900, ext.142.