Get Back on Resist a Ball

Back pain is one of the most common problems in the workplace and it is often the result of poor posture, improper lifting techniques, and weak spinal stabilizers. A regular program of appropriate exercise will provide the strength and flexibility to help prevent and improve back discomfort and pain. Abdominal strength is also important in contributing to a strong trunk. The previous issue of “Personal Training on the Net” (Volume I) included several Resist-A-Ball abdominal exercises. Combined with the following exercises, you will have what you need for a designing a balanced trunk workout necessary for a healthy back!

These exercises should only be performed in a pain free range of motion.

PM - Primary Movers
PS - Primary Stabilizers

1. Seated Lumbar Mobility

Extend the spine; stack the ears over the shoulders; shoulders slightly retracted and feet about shoulder width apart. Think of moving the pelvis and avoid using the legs. Move the pelvis forward, backward, side to side, and in a circle –find neutral.

PM – Abdominals, Spinal Erectors, Quadratus Lumborum; PS – Quadriceps, Hamstrings, Hip Adductors

Lateral L	Lateral R

Posterior Tilt

Lateral Left	Lateral Right

2. Supine Bridge Hip Extension

For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in neutral (don’t let the head drop backward, or forward with the chin down) and the chest should be lifted. Also it is important to be aware of the alignment of the hips, knees, and ankles. When performing hip extension, lower and lift the hips with control – without allowing the legs to move in and out (abduction and adduction of the hips) and keep the knees stacked over the ankles. The ball should not move. Cues: Imagine gripping a small ball between the knees; think of pushing the hips toward the ceiling and directing the tailbone towards the scapulae (emphasizing erector spinae).

PM – Gluteals, Quadriceps, Hamstrings, Hip Adductors;

PS – Spinal Erectors Trapezius (middle fibers), Hip Abductors, Hip Rotators

Start	Finish
(Crossed Leg) Start	Finish
(Extended Leg) Start	Finish

3. Prone Over Ball Trunk Extension

Drape the body over the ball in a prone position with the spine flexed. Stabilize the neck and pelvis as you extend the spine.

Cues: Imagine there is a ball tucked under the chin and don’t drop it; slightly press the pelvis unto the ball and don’t move it. Think of straightening your spine instead of lifting up off the ball.

PM – Spinal Erectors;

PS – Neck extensors, Muscles of the lower extremities

Start	Finish
More Difficult	Most Difficult
(Knees off Floor) Start	Finish

4. Prone Over Ball Opposition Arm/Leg

Lift one arm and the opposite leg. Maintain cervical and pelvic alignment.

Cue: think of lengthening at the arm and leg rather than lifting up.

PM – Deltoids, Gluteals, Hamstrings;

PS – Spinal Erectors, Neck Extensors, Abdominals, Muscles of the support leg and arm

Start	Finish

5. Supine Elevated Leg Hip Extension with Adduction

Grip the ball between the knees and the shins with the knees slightly flexed. The further the ball is towards the ankles, the more medial stress on the knee. Lift the hips with control as you squeeze the ball firmly. Keep the chest lifted and the shoulders pressed to the floor. For a dynamic challenge, roll the ball slowly to one side as you push your hips toward the ceiling.

PM – Gluteals, Hamstrings;

PS – Hip Adductors, Spinal Erectors, Spinal Rotators, Trapezius (middle fibers)

Start	Finish
Start	Finish

STRETCHES:

MS – Muscles Stretched

1. Seated Passive Hamstring Stretch

Maintaining an extended spine, slightly roll the ball backwards with an anterior pelvic tilt, then lean forward (if at all) until you feel tightness in the back of the extended leg.

MS – Hamstrings, Gluteals

2. Seated Hip Flexor/Tibialis Stretch

The leg is extended back with the toes or shoestrings toward the floor. Roll the ball slightly forward until tightness is felt in the extended leg.

MS – Hip Flexors, Tibialis Anterior

3. Supine Trunk Traction

Starting from an inclined position, let your upper body drape back over the ball. Extend the legs as you continue to drape your body backwards over the ball. Lower your hips and bend your knees as your return to an incline position.

MS – Deep Anterior Spinal Muscles; Spinal Flexors; Hip Flexors (extended leg)

4. Prone Over Ball Trunk Traction

In a prone position, drape your body over the ball until there is no tension in the lower back.

MS – Deep Posterior Spinal Muscles; Spinal Erectors

5. Supine Elevated Leg Hamstring Stretch with ball between legs

Place the ball between the legs with the top leg extended at the knee. Slowly slide the foot of the lower leg toward the hip. Hips remain on the floor throughout the stretch. Move the foot of the support leg in closer to the hips for an increased stretch. Flex the foot of the extended leg for an active calf stretch.

MS – Hamstrings, Gluteals, Calves

References:

1. Morris, Mike and Stephanie (1999). Module I: Basic Training. Module II: DynamicFlexibility, Module III: Beyond the Basics.