“GET ON THE BALL”
  —Donna R. Duckworth, B.S., M.Ed. & Caryl D. Putchat, B.S., M.Ed.

Imagine sitting on a large ball exploring the world of fitness while getting a great cardio workout, putting a little lift in your step and a lot of strength in your hips. How? Just get on the ball for life!

Including the stability ball in your fitness program has many benefits:

• Improved mobility, stability, circulation, coordination
• Increased balance, strength, postural control, cardiovascular fitness
• Facilitates weight loss
• Utilizes enjoyment for compliance of exercise (It’s like being a kid!)

The ball can be used for your entire workout. From a walk warm-up, bounce-and-catch for eye–hand coordination to rockin’ and rollin’ front–back
and side–side for cardiovascular fitness, the Fit Pro Ball (also called the
stability ball) is safe for everyone. Participants can isolate and strengthen  the
core muscles (abdominal and back) while simultaneously strengthening many
other muscle groups. Sitting on the ball strengthens the postural muscles, which
relieves and/or prevents low back pain by decreasing the weight of the upper torso
on the lower lumbar spine.

Work on your balance and strength. Try this:

1. Sit on the ball and try first lifting one leg slightly off the floor (even just
   a heel) while holding onto a chair. When you feel steady, try lifting the leg
   without holding onto the chair. Imagine you’re balancing a glass of water
   on your head; don’t lean back. Then add opposite arm lift while lifting the leg’
2. Stand leaning against ball with tummy: ball is against the wall. Body is in an incline position. Raise body up on toes as in a calf raise. Try both feet first.
   Then try balancing full body weight on one foot raising up toes.

All physical activity requires some form of balance. Whether deconditioned, well and healthy, or an elite athlete, you need good balance to avoid injuries and to recruit more muscle strength. Balance is a function of the nervous system controlled by special receptor cells called proprioceptors, which help in the body’s orientation as it moves in space. These proprioceptors lose their sensitivity as we grow older, resulting in slower reflexes and decreased balance and muscle strength.

GOOD NEWS — according to a 1996 medical study in Hartford, Conn. - adults can reduce or reverse some of these effects by including balance training in their fitness programs. The Fit Pro Ball (also called the stability ball) is one of the best ways to improve your balance. The stability ball was originally used in the physical therapy field in the early 60’s as the preferred tool for back rehabilitation. It has finally entered the fitness field being used for post-rehab, balance, coordination and strength training - especially strength of the core muscles (abdominals and back).

One of the major benefits of using the ball is that you can’t help but use all 600 + muscles to stay seated on the ball. Its promotion of good postural control, another plus, allows the weight of upper torso to be much less stressful to the lower lumbar spine. Try these basics:

Sitting on the Fit Pro Ball with abdominals tight, chest lifted and shoulders back, perform pelvic tilts, hip lifts and hip circles. Gradually advance to lifting one foot at a time slightly off the floor —holding for a few seconds if possible. Beginners should start by holding onto a chair for added stability. Remember: imagine you are balancing a glass of water on your head. You may not spill it. So, don’t lean back!