Exercises for the spine on a ball according to Bubnovsky, with osteochondrosis and hernia of the lumbar spine

Fitball is a special ball for exercises aimed at improving the spine. It is an effective method of treatment and prevention of back diseases. Exercises on fitball will allow you to remove the load from the ridge area, improve posture and joint mobility, and strengthen muscle tissue.

Fitball and its benefits

Fitball was originally created with the aim of treating patients with spinal problems in private and public clinics. The goal of ball exercises is to restore the back after injuries and surgery.

The ball was rapidly gaining popularity and began to be used not only as a rehabilitation equipment. Today it is purchased both for sports facilities and for active home use.

Spine ball exercises done regularly can help:

• strengthen muscle structure;
• make your posture even;
• get rid of excess weight;
• put problem areas on the body in order.

As a result, you can get a fit, slim and beautiful figure.

Fitball has a lot of positive aspects:

• forms the correct posture;
• increases indicators of muscle strength and resistance;
• helps to improve motor coordination and vestibular apparatus;
• gives the back flexibility;
• relieves the column of the spine;
• normalizes metabolism, as well as the performance of the respiratory, nervous and cardiovascular systems;
• increases the efficiency of blood supply;
• adjusts to the positive, raising the mood.

This is the only method that is capable of simultaneously triggering the activity of the tactile, visual, vestibular and motor apparatus. Playing on the ball is comfortable and convenient, so it is ideal for people of any age category and even for pregnant women.

Indications and contraindications for exercising with the ball

The use of the ball is recommended for people who suffer from obesity and are contraindicated in increased physical activity, as well as who have serious health problems.

Exercises for the spine on the ball significantly reduce the shock load on the musculoskeletal system. Since classes with equipment are carried out smoothly, the possibility of injury to joints and ligaments is completely excluded.

Fitball workouts are ideal for pregnant women and people with joint injuries and varicose veins. Despite a number of positive aspects and a high degree of safety, there are several contraindications that prohibit playing on the ball.

These include:

• violation of the functionality of the cardiovascular system;
• the presence of pathological processes in the internal organs;
• the development of a hernia in the area of ​​intervertebral discs.

If there are any health problems, then it is better to perform classes with a trainer who will select the optimal variant of the load on the body and, if necessary, adjust it.

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Basic rules for doing exercises

There are several rules for operating a fitball, which are important to adhere to:

1. The first physical activity on the ball should not be intense. It is necessary to gradually increase their interval.
2. To complicate the exercise, you can pump up the ball as much as possible, thereby making it less "pliable" and stable. This will contribute to more muscle tension during gymnastics.
3. The inventory is safe, so it will not burst, but only deflate if damaged.
4. The warm-up should be performed smoothly and carefully, especially this rule applies to women in position, children and the elderly.

A set of exercises for the spine

To solve back problems, you need to do the exercises below daily:

1. Lie on the fitball, while the main emphasis should be on your chest, resting your feet on the wall. The arms must be bent, the palms must be placed on the ball, and the elbows must be spread apart. Raise upward when inhaling, resting on the surface of the inventory. When you exhale, return to the starting position. Repeat 8 times.
2. Take the same position, turning your head first in one direction and then in the other direction, while trying to see the feet. Repeat 4 times.
3. Lie on the fitball, straightening one hand forward while inhaling, and the other back. During exhalation, change the position of the hands. Repeat 15 times.
4. Lie down with your stomach on the fitball, lowering your limbs. It is important to completely relax your body by allowing your spine to stretch as much as possible. You should be in the position for about 30 - 40 seconds, then group up and repeat the exercise again.
5. Grasping the ball with your hands, kneel down and pull yourself up, without loading the spine. Repeat 8 - 9 times.

Exercises for spine flexibility

These ball exercises for the spine will help make it more flexible and stronger. To achieve the desired effect, it is necessary to follow the sequence in the implementation of the complex.

The procedure is as follows:

1. Sit on the fitball, keeping your back as straight as possible, and gently pumping back and forth. Next, make several circles with your hips with soft bouncing. The duration of the exercise is 5 minutes.
2. Sitting on the ball, you need to spread your arms to the sides and raise your leg without bending it. With the help of the second leg, you need to perform several bouncing, and after them - a couple of circular movements. Do the same with the other leg. These manipulations must be performed at least 10 times.
3. Sit on your heels and rest your hands on the projectile. During exhalation, you need to roll the fitball in the opposite direction from you, while stretching, straightening the spine as much as possible. You need to take the starting position when inhaling. The duration of the exercise is 5 minutes.

Exercises to align the spine

To make your back even and beautiful, you need to do only 3 exercises daily:

1. Sit on the ball and put your feet shoulder-width apart, bending from one side to the other with an outstretched arm. It is important to try to stretch your side as much as possible. Duration - 6 minutes.
2. Lie with your stomach on the shell, rolling on it. The same must be done with the back. Repeat exercise 5-6 times.
3. Lie on the ball with your back, straighten your legs and slightly spread, pressing your feet to the floor. Hands should be raised above the head. Perform circular movements in both directions for 5 minutes each.

Exercises to strengthen the muscles of the spine

You can make muscle tissue stronger and more enduring using the following complex:

1. Lie with your stomach on the ball, resting your heels against the wall, and your toes against the surface of the floor. Pick up your hands behind your head and raise your body while maintaining balance.You need to repeat 15 times.
2. Lie with your stomach on the fitball and rest your palms on the floor. Raise your legs and try to maintain balance, bend each one in turn. It needs to be repeated 50 times.
3. Take the shell in your hands, standing on your toes and lifting it up, make circular movements. You need to repeat the exercise at least 30 times.

Exercises for curvature of the spine

The following list is highly effective ball exercises that are aimed at strengthening the muscle corset:

1. Lie on the floor with your stomach on the bottom, turning your palms to the bottom and resting your feet on the ball. The palms need to be alternately rearranged back and forth, thereby imitating walking on the hands. Duration - 7 - 10 minutes.
2. While in the same position, do 5-10 push-ups.
3. Lie with your back on the projectile, putting your feet on the floor, raise your arms above your head and twist on the abdominal area.

Exercise with fitball for osteochondrosis

It is important to perform exercise options designed to eliminate osteochondrosis on an elastic ball:

1. Lie on the fitball with your stomach and lower your limbs to the floor. Raise each arm and leg in stages, and then begin to lift two legs and two arms, while maintaining balance. Duration - 3 - 5 minutes.
2. Being in the same position, roll over the projectile, helping hands "walking" on the floor. It is necessary to carry out the manipulation for 5 - 6 minutes.
3. This exercise is similar to the previous one, only in this case you need to lie on your back.

Muscle Relaxation Fitball Exercises

To completely relax your back muscles after a hard day's work or physical exertion, it is enough to perform some simple actions with a fitball.

The simplest exercises:

1. Lie on the ball and completely relax, while the limbs should be lowered to the bottom. You need to be in this position for at least 2 minutes.
2. Take a supine position, then gently and smoothly roll onto your stomach. Repeat 15-20 times.
3. Lie with your back on the ball and resting your feet on the floor, make circular movements for 5 - 10 minutes.

Exercises for spinal hernia

The main rules for performing the following exercises are accuracy and smoothness.

So what to do with this problem:

1. Sit on the ball, straighten your back as much as possible and tighten your stomach. Slowly tilt your head forward, holding it in this position for a second. Then you need to tilt your head back for the same time. Perform 8 - 10 times in each direction.
2. The next exercise is similar to the first one, but in this case the head tilts towards the shoulders.
3. Sit on the fitball, straighten your back, you need to do circular movements for 7 - 8 minutes.

A set of exercises according to Bubnovsky for the spine

For the spine, such exercises on the ball are one of the most effective, as they help to cope with back problems:

1. You need to sit on a sports equipment and straighten your back, but without bending it. Put your hands on your knees and start reaching up to the top of your head. Fix this position for 10 seconds. Repeat 10-15 times.
2. Press the ball against the wall with your back and begin to squat smoothly, thereby rolling the equipment along the spine. It is necessary to repeat 5 - 7 times.
3. Being in the same position, you need to perform actions similar to jumping on a trampoline, rolling the ball up and down at this time. Duration - 5 minutes.
4. Lie with your back on the projectile, then touch your hands and feet to the floor, being in this position for about a minute. Repeat 4 - 5 times with breaks.
5. Lie down on the floor with your back down and rest your feet on the ball, lifting the body and holding it for about 30 seconds. Repeat - 10-15 times.
6. Lie on the ball with your stomach, resting your limbs on the floor. Linger for 3 - 4 minutes. It is important that your back is completely relaxed. After that, the same manipulations must be done with the back.

What complications can arise after exercise?

Today, there is no data on any complications after using fitball, since it does not have a negative effect on health, but only helps to cope with a number of problems.

Non-observance of the rules for using the projectile, or excessive intensity of movements during exercise, can cause complications. Possible consequences include muscle strain, spinal injury, etc.

Expert advice: how to choose a fitball for training?

In order for the exercises on the ball to bring maximum benefit, it is necessary to pay special attention to its choice. When choosing, it is necessary to take into account the height and age of the person who will be engaged.

First of all, this concerns its diameter:

• children 5 - 10 years old - 55 cm;
• people with a height of 150 to 170 cm - 65 cm;
• people with a height of 170 to 190 cm - 75 cm;
• whose height is over 190 cm - 85 cm.

Important: the weight of a practicing person should not exceed 130 kg, although the fitball can withstand a statistical load of 300 kg.

There are several types of balls:

• orthopedic - designed for pregnant women, equipped with special handles for convenience;
• bouncing ball - designed for babies. It helps to relieve muscle hypertonicity, strengthen the musculoskeletal system, start the work of the abdominal organs, and calm the emotional state of the baby.
• for fitness - can be smooth or ribbed, equipped with safety braces.

This, at first glance, simple sports equipment is able to restore flexibility and health to the spine. The elasticity of the muscles is restored, pain in the back disappears, etc.

Systematic exercises on fitball will help to restore a slim figure. Special exercises on the ball are necessary for women after childbirth. Fitball is a safe and gentle way to lose weight. It can restore lightness, health to the body and the body as a whole.

For the spine, ball exercises are the best option for maintaining its health and treating diseases of the musculoskeletal system. In addition to functionality, the fitball has a high degree of strength and reliability, therefore it is absolutely safe for the practitioner.

Video about exercises on the ball for the spine according to Bubnovsky

Spine pain treatment with a gymnastic ball:

Reconstructive gymnastics for a herniated disc: