The Key To Life Is Balance

Strengthening Your Core Using The Stability Ball

Because of a sedentary lifestyle, most people today have poor posture. The muscles of the trunk are no longer able to support the body in the most efficient way possible. Because of external support from a chair, couch, car seat, etc., the neuromuscular system has "forgotten" how to maintain posture easily and efficiently. This usually leads to breakdown and dysfunction.

One of my purposes as a  personal trainer is to help the client relearn how to maintain neutral spinal alignment on their own.

I have found that using a stability ball is a very effective way to correct postural alignment. Exercises on the ball can be very mild or extremely challenging depending on the needs of the client. By balancing on the ball, the client now has no other support to rely on except her own body. The body will automatically call on the righting and equilibrium responses, facilitating a coordinated effort of the postural muscles. The client unconsciously finds a way to balance on the ball with the least amount of muscle use possible, therefore reinforcing positive movement patterns.

The first exercise on the ball is for the client to sit on the ball. Just sit. This alone is very challenging for some. Stay close to the client and constantly reassure her that you are there if she needs you for balance. The following exercises are progressions to add more challenge:

• While sitting, the client moves the ball forward and back, relearning how a pelvic tilt feels

• Client moves the ball in a circle like she is moving a hula-hoop

• Client bounces up and down while sitting on ball

• Add arm movements or feet marching to increase difficulty

I have had other personal trainers laugh at me when I do these exercises, but they are some of the best for introducing self-reliance through internal feedback and body awareness. By this I mean that I don't need to give my client any cues on how to perform these movements, they learn them unconsciously on their own. Their body becomes their best teacher. And that's what we as personal trainers promote: eventual self-sufficiency and independence. Plus, remember: strength training is not just moving against resistance. Teaching the neuromuscular system to work in a coordinated fashion with many other systems to produce efficient movement is also strength training.

The following exercises are great for reinforcing neutral spinal alignment, as well as improving stability and mobility in the abdominal and back muscles.

• Squat and Arch: Sit on ball and walk down to a squat position. Reach arms overhead and straighten legs to arch over ball.

• Push-up: Kneel with stomach on ball. Walk arms out as far as strength and balance allows. Perform push-ups. ·

• Prone Knee-Tuck: In prone position push-up position, lift hips and bend knees into chest. Return to starting position.

• Airplane: Kneel with stomach on ball. Round over ball with toes on floor. Extend back and reach arms out. ·

• Straight Back Cross: Sit on ball. Keep spine erect as you lean back as far as possible. At the same time lift both arms. Hold position and lower one arm down to outside the opposite knee. Return to starting position and repeat with other arm.

• Roll-Up: Sit on ball with legs straight to the front and feet flat on floor. Roll down as you bend knees, until you are parallel to the floor. Roll up. Feet do not move the whole time.

• Hip Lift: Lie on back with lower calves on the ball. Roll up and down the spine, lifting and lowering the hips.

The stability ball is a great tool for the personal trainer to use. Clients enjoy using the ball, and it also promotes body awareness, improves balance and coordination, and reinforces proper spinal alignment.