In my previous posts in this series, I’ve explained why good posture is so important and given you some cues to find neutral spine and other elements of correct alignment. Now that you have an understanding of these concepts, you are ready for the next step. The following are eight exercises to strengthen the abdominals and back muscles, which will help prevent swayback when standing and slouching when sitting; to strengthen the muscles between your shoulder blades, which will help correct hunching of the shoulders; and to generally reinforce proper alignment in regards to neutral spine, leg rotation, and rib cage position.
1. Roll Up: Find neutral spine while lying on your back, then practice the concept of scooping your abdominals.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place the Ball on your thighs, gently resting your hands on the Ball. Keeping your arms straight, raise your head and upper back off the floor into a stomach crunch. Hold this position for a few seconds, then lower your head back down to the floor.
2. Footwork: Stabilize your back in neutral spine using your core muscles, while practicing leg alignment in both a parallel and a turned out position.
Lie on your back with your feet resting on top of the Ball. Your legs should be straight and in a parallel position. Bend and straighten your legs, rolling the Ball back and forth in a straight line.
Variation: Repeat, keeping your legs turned out and your heels together.
3. Pelvic Tilts: Find neutral spine in a sitting position by tilting your pelvis to the extremes of forward and back.
Sit on the Ball with your feet flat on the floor, hip-width apart. Isolating the hips, tuck the pelvis under, then return to neutral. Next, tilt the pelvis to arch the lower back, then return to neutral.
4. Hinge: Maintain neutral spine while strengthening the abdominals.
Sit on the Ball with your feet flat on the floor, hip-width apart, and your hands behind your head. From there, hinge backward from the hip joint to a slight diagonal, and then return to vertical. Try to keep your back completely flat like a board.
5. Flat Back: Strengthen your abdominals and back muscles.
Begin sitting on the Ball with your feet flat on the floor, hip-width apart and your arms reaching forward. Walk your feet forward until only your shoulders and head are resting on the Ball, raising your arms overhead simultaneously. Keep your hips pressed up toward the ceiling, so they are in line with your knees and shoulders. From there, walk your feet in, bringing your torso back to vertical and your arms forward.
6. Swan: Engage your shoulder blades and strengthen your back muscles.
Lie with your pelvis on the Ball and both feet together on the floor. Placing both hands on the Ball, straighten your arms and lift your chest up into an arch. Then bend your elbows and lower your torso back over the Ball.
7. Long Stretch: Maintain neutral spine while strengthening your core muscles and engaging your shoulder blades.
Lie with your pelvis on the Ball and both hands on the floor. Walk your hands forward until your mid-thighs or knees are resting on the Ball. You should be in a long, straight line from head to toe. From there, shift your weight back and forth, moving only at the shoulder joint.
8. Quadruped: Keep your torso square while strengthening your core abdominals and back muscles.
Lie with your stomach on the Ball and both hands and feet on the floor. Lift your left arm and your right leg off the floor and extend them straight out in a horizontal plane. Try to hold your balance for at least 5 seconds. Repeat on the other side.
For more exercises such as these, check out my book Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates.
If you suffer from an injury or other health condition, or have any questions regarding the suitability of stability ball training, please consult your doctor before attempting these exercises.