Back Fitness with the Pezzi Ball

The Pezziball – known as a sit ball or fit ball, is an ideal training tool for the back. Due to its special properties, it optimally adapts to the body and can thus train the spine in a physiological position. The Pezziball is therefore an optimal fitness device that can be used in many ways. Especially for children and teenagers, the Pezzi ball is a popular tool that gives gymnastic exercises a more playful character.

Training for bones, joints and spine.

The ball is a pure exercise tool with very good properties to train bones, joints and also the spine. Advantages: The ball stretches and relaxes the back muscles, trains balance and posture, thus training flexibility and sense of balance.

Exercises with the Pezzi ball – tips from Aktion Gesunder Rücken.

Exercise 1

Important before each exercise: establish a basic tension and repeat the exercises about eight times. Sit up straight on the ball, extend one leg forward – tightening the tips of the feet.

Exercise 2

Build tension: Slowly move the arms up and down alternately.

Exercise 3

Press palms against each other with fingers extended, pull shoulder blades toward spine – straightening head and shoulders. Hold body tension for ten seconds while doing this.

Exercise 4

Sit on the ball and place your feet firmly on the floor. Keep your right arm stretched and parallel to the floor. Now stretch your head to the side with your left hand. Hold for ten seconds – repeat eight times – then switch.

Exercise 5

Relaxation: sit on the ball, bend over in front, placing your hands on your feet at the same time.

Exercise 6

Establish basic tension – pull hands up and press against thighs. In the sitting position, gently rock up and down 20 times.

Exercise 7

Interlock the hands at chest level. Pull the hands apart – pulling the shoulder blades towards the spine.

Exercise 8

You lie flat on the floor and place the calves on the ball. Now the buttocks are lifted so that the torso is stretched (no hollow back). In addition, one leg is stretched and lifted off the ball.

Exercise 9

Establish basic tension – now straighten the upper body and slowly work the hands towards the ball. Tighten buttocks and abdominal muscles while doing this. Hold for five seconds.

Tips for training with the Pezzi ball

  • More frequent, shorter workouts are better than one-time, long workouts.
  • Important: Do the exercises regularly – increasing the intensity slowly, but avoid over-exertion.
  • The exercises should be adapted to the age.

The pezzi ball as a chair?

The ball is not suitable for sitting on. It is believed that when just sitting on the round ball, the back muscles unconsciously tense to maintain balance. And such tension now in turn causes unnecessary pain.