You can find exercise balls in assorted sizes at many gyms and fitness centers. People use the balls for exercise, as a prop when dancing, as a chair and for stretching. Lying on the ball in either a prone or supine position stretches your back and abdominal muscles and may relieve upper- and lower-back pain. Other positions can also give your back muscles a healthy stretch.
Flexibility and Movement
Stretching your back on an exercise ball allows the spine to move and stay flexible. A mobile spine is a well-nourished spine. Stretching the spine allows blood to feed the discs and provides a path for fluid to flow in and out of each disc. For example, lean back over the ball and roll forward until your chest is at the apex of the ball. Extend your arms up over your head, reaching toward the floor. Roll forward, backward and in small circles. You can feel the back stretch, expanding the space between the vertebrae.
Expand Lungs
A back stretch on the ball can also help your lungs to more fully expand, taking the pressure off the diaphragm. For example, sit on the ball and slowly walk your feet out in front of the ball as you recline on it. When the center of your back reaches the top of the ball, stop walking and extend your arms out to the sides. Allow your fingertips to reach toward the floor. You can feel your chest open up as you breathe in and out.
Strengthen Muscles
The controlled stress you place on the back and abdominal muscles when you stretch back over an exercise ball strengthens them. These muscles allow you to stand straight and support your body as you move. Keep the stretch active, gently rolling the ball with your feet and as you move your arms. Pull your back and abdominal muscles tight as you roll into place over the ball and roll back into a seated position.
Balance
Staying on top of the ball in a stretch position requires good balance and flexibility. Your body learns to maintain a healthy center of gravity as you stretch on the ball. You benefit from this balance and center of gravity practice when you move to a standing position as well.
Massage Sore Muscles
Rolling on the ball gives your back a massage that may also relieve back pain. Apply pressure to the most uncomfortable areas by centering the sore muscle over the ball’s apex. The pressure of the ball against the constricted muscle as you stretch out can release knots as the muscle elongates. Rolling can give a more effective massage than remaining still.
References
Writer Bio
Rev. Kathryn Rateliff Barr has taught birth, parenting, vaccinations and alternative medicine classes since 1994. She is a pastoral family counselor and has parented birth, step, adopted and foster children. She holds bachelor's degrees in English and history from Centenary College of Louisiana. Studies include midwifery, naturopathy and other alternative therapies.