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History of the Ball
The Swiss Ball was first used by physiotherapists in the 1960’s in Switzerland, hence the name “Swiss Ball”. It was used there in the management and treatment of orthopaedic and neurological disorders. In particular, it was found to be beneficial to children with celebral palsy as it helped them to develop balance skills and maintain reflex responses.
Dr. Klein Vogelbach was the first therapist to use the ball in clinical applications, and on adult orthopaedic patients through the 1970’s and 1980’s. It was also employed extensively around this time in the treatment of spinal injuries. Physiotherapists have found that the ball’s shape and mobility call on deeper layers of muscles needed for overall joint stability, balance and posture, encouraging individuals to improve body and movement awareness.
Balls have and are currently used to strengthen pelvic floor muscles in the treatment of incontinence. They are also employed in preparing pregnant women for childbirth and in treating any nerve damage that may be sustained during delivery.
Gradually the ball has moved out of the exclusive realm of therapy circles and into sports medicine and fitness clubs for the benefit of the general public.
Benefits of Using the Ball
- Improves balance and agility for all abilities and levels
- Provides a high level of neural activation by challenging the nervous system to react to the unstable movement patterns, which enhances movement reaction times and development of heighten proprioception (righting reactions)
- Creates a safe environment to do functional exercise in an unstable setting
- Aids in the development of postural awareness and cardiovascular fitness
- Allows for extended range of movement thus improving joint mobility and overall flexibility
- It can provide excellent variables for modifications / progressions
- The ideal combination of strength and stability training
- Can be used for stretching and relaxation
- A vast range of innovative and interesting new exercises
Variables of Training on the Ball
- Points of Support: Number of points of contact between our body, the ball and any supporting surfaces. Consider the size of these points of contact
eg. wider space between points is easier (abdominal curls with feet wide apart),
- narrow space between points is more challenging (abdominal curls with feet together)
- Centre of Gravity: The body’s centre of gravity in relation to the ball. Note the centre of gravity constantly changes with any movement of the ball or the limbs
- Range of Movement: Work in various parts of entire range of movement. Usually, exercises are favoured in mid-range where the muscle is strongest, whereas on the ball, (depending on position) both inner and outer ranges can be worked effectively
eg. Oblique curls on the floor verses oblique curls on the ball
- Lever Length: Moving lever length will determine intensity. Shorter lever is easier, longer lever is more challenging
eg. Back extensions with arms close to body verses to back extensions with arms extended forward
- Symmetry: Use of asymmetrical movement patterns increases the challenge and makes training more “functional”
eg. Everyday movements are not always balanced like carrying a bag over the shoulder or holding a child
- Add Load: Incorporate resistance-training equipment eg. Weights, bands, medicine balls
What Size Ball Should You Use
When in the seated position on the ball, the thigh should be either parallel to the floor or slightly above the horizontal. For those with back pain and those who wish to use it as a seat, a slightly larger ball is recommended. If using the ball for cardiovascular exercises, a larger ball is appropriate as the bounce action will drop the body deeper into the ball. The harder the ball, the more reactive and unstable it becomes requiring increased activation of the neuromuscular system in order to stabilise.
Safety
Always ensure a safe working environment where there is nothing to cause injury to the person exercising or the equipment being used. The ball should be made from anti-burst material as this will help the ball to retain its shape for longer. Anti-burst does not mean that is will not burst, rather that it will go down slowly instead of popping.
Contraindications
If the person using the ball has an injury that you are unsure about or is pregnant, consult their health care professional who will be able to assist you in the appropriate exercise prescription.
Always progress the client once they are:
- Confident on the ball with the specific exercise
- Able to complete the exercise to their full capabilities
- Meet all the requirements for that level – safety and technique efficiency
Another safety consideration is how to set up for each exercise correctly and safely. Moving into position for each exercise will be determined by whether the exercise is prone or supine. All supine exercises should begin sitting on the ball and slowly walking the feet forward until the appropriate position has been achieved. It is unsafe for participants to sit on the ball and then push off with their hands with the hips lifted and move the ball to desired position unless they have good shoulder and scapula stability.
Prone movements on the ball can be achieved by two methods. The first is to start kneeling behind the ball and then roll over the ball with the hands coming to the floor in front the ball. From here, walk the hands forward on the floor until the appropriate ‘start’ position is achieved. The second method is to start by kneeling in front of the ball and placing the front of the feet on the ball. Keeping both hands on the floor, push the ball back with the feet while stabilising the upper body. This method requires more experience on the ball and more core stabilisation. It would be inappropriate for someone who has none or limited experience with exercising on a ball.
Technique Points
- Always keep the head in a neutral position. This is when the cervical spine maintains it’s natural curve. This is to minimise unwanted pressure on the neck.
- Always keep the tongue on the roof of the mouth when the head is in an unsupported position, e.g.abdominal curls. This activates the sternohyoid muscles (neck flexors) to help support the position of the head.
- Activate the transverse abdominus before any movement commences.
- Only progress when the individual is capable of achieving the desired exercise with correct stabilisation and technique
- Always exercise caution when working with a ball, as it is unstable and can cause injury if abused or used incorrectly
Correct Breathing Technique
When exercising on the ball, it is important to find the natural rhythm to coordinate breathing with each movement. Most people find it challenging to maintain a natural rhythm and this takes practice. It is important to make a conscious effort to breathe out on the exertion phase of the movement. Usually when a deep breathe is inspired, air is sent to the abdominal area. On the ball however, in order to maintain an abdominal contraction for neutral spine, the breath needs to be send to the back of the lower ribcage. This is known as lateral breathing.
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