Exercises with the gymnastic ball

The Pezzi ball, the large gymnastics ball is often used as a device in spinal gymnastics. There are many different exercises that can be performed on the ball to strengthen or stabilize the spine. Two of them will be presented here: Exercise 1: Stabilization Now the patient moves forward step by step with the feet.

The ball rolls backwards and the torso of the patient lies down on the ball.The hands move upwards in their position and make an arc, so that in the final position the upper part of the body lies on the ball with the thoracic spine only, in a straight line with the thighs, the feet are still hip-wide, the knees are bent. The arms are behind the head. To maintain this position, the spine must be kept stable, the elasticity of the ball makes the exercise difficult.

Then the patient straightens up again, keeping the torso straight for the entire movement. The exercise can be performed in 3-4 sets of 15-20 repetitions. Exercise 2: Cowboy Now the patient starts to rhythmically put pressure with his feet into the pad, this should make him start bouncing on the ball.

The spine is kept stable. Later he can try to get up from the ball with every 3rd bounce. The focus here is also on the stability of the spine. The exercise can be performed in 3-4 sets of 15-20 repetitions.

The patient sits upright on the ball
The feet stand about hip-wide apart
The hands are stretched out in front of the body folded

The patient sits upright and straight on the ball
Feet hip-wide apart

For whom is spinal gymnastics suitable?

In principle, spinal gymnastics is suitable for everyone and should also serve as a preventive measure to prevent back problems. Occupational groups, which are for a long time in one-sided positions, lift heavy loads or are exposed to other special loads, should urgently think about a preventive spinal column gymnastic. You can find relevant information from your health insurance company.

People with back problems are often referred to spinal gymnastics by their doctor or therapist and can thus integrate regular exercises into their everyday life, even if an individual treatment has already been completed. If complaints occur during the course, or the participant feels overwhelmed, he or she should contact the course instructor to see if there is any way to improve the situation. You will find more detailed information on the topics mentioned here in these articles:

Postural deficiency
Back-friendly lifting and carrying
Sitting correctly
Back school