Exercises with a gymnastic ball for the Bubnovsky spine. Special exercises for the spine on a fitball. Workout for back and spine muscles

Modern professions require a sedentary lifestyle, which leads to back pain, which exercises on a fitball for the spine can help you cope with. Doctors advise using this multifunctional equipment, since it does not require significant material costs and makes it possible to train at home without the supervision of a specialist. Exercises with a ball for the spine are recommended for correcting posture, for osteochondrosis, osteoporosis, as well as strengthening muscles. During pregnancy, gymnastics relieves stress on the lower back.

Fitball - universal Sports Equipment. It is shaped like a large ball (its average diameter is 45-85 cm). Types of such projectiles:

The surface is smooth, with pimples, and with handles (horns).
Shape: standard round or oval.

The ball is suitable for people of different ages, build, as it can withstand weight up to 300 kg. The projectile is universal, but when choosing the diameter of the fitball, you should take into account your height. Approximate ratio of height and ball size:

Up to 150 cm – 45 cm;
Up to 165 cm – 55 cm;
Up to 185 cm – 65 cm;
Up to 200 cm – 75 cm;
More than 200 cm – 85 cm.

Advice: when purchasing, sit on a fitball, if your knees go up, you should choose a larger diameter.

When performing back exercises on a fitball, you need to remember a few rules:

For an unprepared body, you should start with light loads, a small number of approaches, increasing gradually. This is necessary to avoid possible injuries, sprains, and discomfort.
Approach exercises responsibly, especially with back problems. If you ignore the advice and rules, training will cause harm, after which it will be difficult to restore your back.
You should not believe the myths that the ball can burst, much less stun. The material of such projectiles is durable, which means they do no harm.
When it begins to seem that the loads are not bringing the expected results, it is worth pumping up the ball more, making it less stable. The back muscles will work more actively.

A set of exercises on a fitball

Stretching will help relieve tension.

Kneel down with the ball in front of you.
Place your hands on top of the fitball, tilting your body parallel to the floor.
Exhale - raise and round your back, move the ball to your body, lower your head to your chest.
Stay in this position for 30 seconds, keeping your breathing even.
Inhale - take the starting position, rest a little and repeat.

When performed regularly, the exercise helps align the spine and relieve tension in the lumbar region.

The next exercise for stretching the spine, which helps in the fight against osteochondrosis: stretching.

Sit on top of the fitball, bend your knees, and rest your hands on the wall.
Inhale – roll the ball back as much as possible, leaving your hands motionless. .
Remain in this position for 2 - 3 minutes, keeping your breathing even.
Exhale – return to the original position.

Twisting on a fitball develops the flexibility of the spine and helps with salt stagnation in the back.

Lying on your back, put your feet on the ball, supporting yourself with your arms outstretched at your sides.
Roll with the ball left and right so that your knee touches the floor. Try to move only hip joints without helping with your hands.

After a long working day, you feel tension in your back so that:

Lie with your back on the ball, stretch your legs, press your feet to the floor, throw your arms behind your head, touch your palms to the floor.
There should be calm, even breathing. When you inhale, the body should relax, and when you exhale, it should tense easily and smoothly.

Exercise aimed at developing the hip joints:

With your back as straight as possible, sit on top of the ball.
do circular rotations hips, maintaining the same rhythm. Be sure to observe the rhythm of breathing, which should be calm, even, and measured.

And for the press we offer the following set of exercises:

Lie down on top of the ball, resting your hands and feet on the floor. Extend your arm and opposite leg (for example, left arm - right leg). Hold this position for 4-5 seconds. While exhaling, return to the starting position. Change arm and leg, repeat.
Lying on your stomach on the ball, lower your legs and arms down. Inhale—extend your arms and legs at the same time, your body should be parallel to the floor. Exhale - slowly return to the starting position.
Lie with your stomach on top of the ball, hands resting on the floor. Try to raise your legs straight above body level. The exercise is for more experienced fitball enthusiasts. Strengthens not only the back muscles, but also the abs.
A complicated previous exercise. Lying on your stomach on top of the ball, grab the ball with your hands. Raise your legs slightly higher than your torso. To maintain balance, the muscles will tense.
Suitable for trained athletes. Take a lying position with your feet on the apparatus. Inhale - pull your knees to your chest, exhale - take the starting position. Strengthens the muscles of the lower back, abs, shoulders.
The previous exercise in a more complicated form: take the same starting position. Inhale - raise your pelvis, as if trying to do a somersault, keep your knees as straight as possible. Hold for about 2-3 seconds. Exhale - take the starting position.
For those who want to make not only their back muscles stronger, but also their buttocks. Take a lying position on the floor, place your feet on top of the ball, your arms should be along your body. Raise your pelvis as high as possible, maintaining balance, hold for about 4-6 seconds, return to the starting position. Be careful when doing this; if the muscle strength is not enough to maintain balance, it is better to start the exercise from the floor.
Lie on your stomach on the ball, put your hands behind your head, with your toes resting on the floor (if it’s hard to hold on, use your heels to fix the position using the wall). Raise the body along the floor. Aimed at strengthening the lower back and gluteal muscles.

For a sore spine or for prevention purposes, exercises with a ball for the spine, called a fitball, are very popular. This is such a large, bright, elastic rubber ball that is indispensable in the treatment of the spine.

There are certain rules when carrying out medical procedures. Exercises for the spine must be chosen with special care so as not to have the opposite effect.

Useful information

Developed by modern medicine special complex exercises for the spine that promote flexibility, straighten the curved spine, strengthen the back muscles, and remove pain in the spine (at the onset of the disease).
Exercises with a fitball relieve stress on the back, strengthen muscles, and improve joint mobility. Regularly sitting on a fitball instead of a chair helps correct your posture. It forces the muscles of the whole body to work.
The fitball is not a stable structure; it tends to roll away, slip out from under a person, this forces you to constantly maintain balance. Thanks to this, the muscles “sway” abdominals, the muscles of the pelvis and lower back, the muscles of the thighs “work”, posture is corrected, coordination of movements is improved, and the vestibular apparatus is strengthened. With regular exercises with a gymnastic ball, headaches are reduced, as exercise helps normalize blood circulation.
Fitball is applied

for physiotherapy;
for rehabilitation after injuries;
to relieve stress from the spine during pregnancy;
to strengthen muscles;
for preventive purposes.

It is better to do all exercises to cheerful light music. This improves mood and increases the effectiveness of treatment.

Exercises with fitball

Development of mobility of the hip joints.

You need to sit on the ball, while keeping your back as straight as possible. In accordance with the rhythm of the previously turned on music, roll back and forth, left and right, do circular rotations with your hips, jump on the ball, while trying to keep the jumps rhythmic, soft and not too high. It is important to monitor your breathing. Breathing should be deep and rhythmic.

Development of stabilization.

Sit on the ball, spread your arms to the sides, raise one leg horizontally to the floor. Leaning on the other leg (to support yourself on the fitball), jump, then roll in a circle or back and forth. Then you should change your leg and repeat the exercise. At least 10 times. After resting, the procedure can be repeated.

Improvement, strengthening of muscles in the abdomen and thighs.

Lie on your stomach on the ball, rest your feet against the wall, and fold your hands in front of you without touching anything. You need to hold on without using your arms and legs, rolling on the ball according to the “chest-stomach” principle and in the opposite direction at least 10 times. It is recommended to gradually increase this load.

Sit on your heels and rest your hands on the ball. Then you need to inhale and roll the ball away from you. Then exhale and bring the ball closer to you. Basically like this: inhale - roll back, exhale - and you have the ball again. Your back should be kept as straight as possible. You need to remember to breathe deeply, rhythmically.

Strengthening the lumbar muscles.

Lie with your back on the floor, extend your arms along your body, and place your feet on the ball. In this case, the pose will somewhat resemble the letter “g”. Raise your pelvis regularly so that your body is a straight line. In other words, you need to take a position so that your shoulders rest on the floor, your heels rest on the ball (two points of support), and your lower back and entire spine do not rest on anything at this time. Then again take the original position (lie with your entire back on the floor), then again raise your pelvis, resting your shoulders on the floor and your heels on the ball. Do the exercise at least 20 times.

Rolling.

Lie on your stomach on the ball, roll on it onto your side, then onto your back, then onto the other side, then onto your back again. Repeat the procedure 20 times.

Rolling on a fitball while lying on it with your back.

Lie on the ball with your back, rest your feet on the floor, roll, trying to use your entire spine.

Exercise to strengthen the lower back.

Lie with your back on the floor, lean on your bent shoulders elbow joints hands.

The ball should be between your legs.

Place your left foot on the ball, and with your right foot hold the ball from below. Holding the ball with your feet, move it (with just your feet) to the right, then to the left, then to the right again, and so on. Perform the procedure at least 20-25 times.

Exercise to stretch the back muscles.

Sit on the ball in a “curl” position (rounding your back), clasp your knees with your hands. Inhale, stretch up. Exhale, bend down, touching your toes. Do this procedure at least 20 times, trying to bend lower each time.

Exercise for general relaxation.

Lie with your back on the ball, stretch your legs and spread them slightly to the sides, your feet should be pressed to the floor, your arms should be extended behind your head and also try to keep your palms touching the floor. It is necessary to monitor your breathing: it should be calm and deep. In other words, you need to breathe in such a way that with each breath you feel your body gently relaxing, and with each exhalation it just as gently tenses.

When performing exercises, you must constantly remember about the spine, regardless of whether it is healthy or sick. It is recommended to adhere to a moderate tempo (you need to select the music accordingly). At the very beginning of classes, you should not overload yourself. The load should increase gradually. If the spine is sick, then before starting exercise you should consult a doctor and, possibly, exclude some exercises or replace them with others.

When performing exercises, it is important to monitor your breathing. If an exercise brings discomfort or slight pain, it is better to replace it with another, easier one. Listen to your spine. He himself will tell you whether you are performing this or that exercise correctly or not. Exercises with a ball for the spine are important in the treatment of osteochondrosis.

Today it is difficult to surprise gym goers with colored balls. They were invented about 70 years ago by a physiotherapist from Switzerland for patients with cerebral palsy. Since the late 80s light hand American doctor, fitballs became popular in the treatment of people with musculoskeletal problems, then migrated to fitness clubs.

What is the effect of classes

The gymnastic ball forces you to keep your muscles in constant tension so as not to lose your balance. Exercises with it get rid of excess fat, tone up, and develop flexibility. By changing body position, it is easy to vary the load. The more pumped it is, the greater the tension in the muscles. Dumbbells are used for deep muscle development.

Before you start exercising, decide on the size. Back exercise balls come in different diameters - 40-95 cm in round and oval shapes. Sit on the sphere and control the position of your knees. If they form a right angle, the equipment is selected correctly.

Stabilize your core and improve your balance

Start a set of back ball exercises with simple movements.

From a straight body position, lift your pelvis and lock your heels in the center of the ball.
Squeeze your buttocks and stomach as much as possible. Maintain body balance with your hands on the floor and shoulder blades.
Pause at the climax and lower yourself to the floor.

Perform 15 lifts and make the workout more challenging by alternately raising your legs vertically at the top.

Practice lying with your back up

Place your stomach on the ball, toes on the floor, stretch left hand forward and upward.
Point your right hand down closer to your thigh.
Raise the thumbs of both limbs towards the ceiling.
Align your body into a string.
Stay in a static position for 20 seconds and switch hands.

Repeat the practice 8-10 times x 2.

Create a static load

Stay in the same position, with your toes on the floor, your heels on the wall, and the middle part of your torso aligned horizontally with the floor.
Close your hands at the back of your head, lift your chin and tense your core muscles.
Hold this position as long as you can and exhale.

Repeat at least 15x3.

Do practice for the entire massif, shoulder girdle, abs

In a face-down position, close your hands at the back of your head, lower your lower body, and rest your toes on the floor.
From this position, lift your shoulders and crown up until you form a lower limbs straight line.

Having mastered the technique, pick up a weight. Start with 8x2, then gradually bring up to 15x3.

Stretch your spine and strengthen your midsection

Sit near the ball with legs bent, lean your elbows on the elastic surface with your shoulder blades.
Twisting your pelvis and tailbone, round your shoulder blades, and smoothly rise upward, maintaining a given angle in your knee joints.
Straighten your back, sequentially placing vertebrae by vertebrae on the gymnastic ball. Move your legs following the movements of your upper body. At the climax, turn your straight hands into a V shape or spread them horizontally.

Pump up your spinal extensors with dumbbells

Exercise on a fitball to strengthen your back muscles minimizes the risk of injury during strength training.

Rest your thighs against the sphere, your toes against the floor, and hold the projectiles in your palms.
Raise your neck, straighten your back, avoiding arching in your lower back.
Divorce upper limbs at shoulder level.
Twisting your spine to the left, lift your right shoulder up, while leaving your left arm motionless.
Count to 7 and repeat everything from the beginning.

Complete by 10 repetitions for each side. As you get used to it, increase the weight.

Strengthen your core and lower back muscles with rolling exercises

This is one of the popular ball exercises.

Lie on your shoulder blades, throw your feet over the sphere and rest your heels in the middle.
Raise your pelvis and thigh muscles roll her towards you.
Maintain balance with your arms extended parallel to your body.
Align your body, pause briefly and perform a series of reverse movements.

Walk on your hands

Rest your hips on the gymnastic ball and place your palms on the floor.
Step forward with your hands, then move your body until the sphere is under your knees.
Line up. To maintain balance, keep your hands under your shoulders and your neck relaxed.
Using muscle tension in your abdomen and thighs, roll the ball back and lift your legs into the fitball. Now gently return it under your knees.

Try again 12x3.

Bend your knees

Take a similar position and roll it back and forth with your toes, keeping your knees at an even angle.
Keep your torso level from the top of your head to your heels.

Roll over

Secure your shoulder blades onto the ball in a lying position.
Keep your legs bent at right angles and your palms crossed over your chest.
Stabilize your body and perform a series of body turns left and right.

Develop the upper region, rear deltoids, buttocks

Lie face down on an exercise ball with your tailbone pulled toward you.
Place your forearms on top of each other in front of your chest, shifting your body weight to your hip joints.
Stretch out, stretch your limbs with your palms forward, pointing thumbs to the ceiling.
Smoothly rotate your wrists in the opposite direction so that your outstretched fingers point downwards and hold.
Performing reverse movements, return to IP. Do no less 12 x 2.

At the end of your workout, remember to relax. Take a pose lying with your back down, stretch your arms back, stay in this position on the ball for 30 seconds.

Most spinal problems are caused by excess weight, walking in high heels, heavy bags or improper loads, and a sedentary lifestyle. The spine does not like both immobility and excessive physical exercise. Many people who spend hours sitting at a computer or in a car suffer from neck or back pain.

To reduce back pain, and eventually get rid of them completely, you need to relax and strengthen the abdominal and back muscles, create a natural muscle corset, supporting the spine in correct position. An excellent assistant in solving this problem will be a large gymnastic ball, for which there is a whole range of exercises for the spine.

In order to achieve sustainable results, it is necessary to systematically perform an appropriate set of exercises with a spinal ball, aimed at relaxation and development of the supporting muscles of the back, neck and abdomen.

Relaxation ball exercises

Strong and flexible muscles of the back and abdomen form a natural corset and keep the spine in the correct position. Weakened muscles, on the contrary, lead to incorrect position of the skeleton, which increases pressure on the sacrum and intervertebral discs.

Wear and tear of the spine, especially its moving parts, occurs at an accelerated pace in such a situation. To correct this problem, gymnastics, swimming and exercises in water, as well as Nordic walking and Pilates are well suited.

A gymnastic ball, an inflatable ball with a diameter of more than half a meter, provides good therapeutic effects. Exercises with a ball for the spine relieve muscle tension, massage the back, and help strengthen the muscles responsible for maintaining correct posture.

You can practice such exercises at home; to do this, you just need to buy a ball at a sporting goods store, purchase a mat and comfortable sports shoes.

An approximate set of exercises with big ball for the spine, all exercises are performed lying on your back:

Place both feet on an exercise ball. Move the ball slowly back and forth with your feet, pulling your stomach in well;
Place your legs straight on the fitball. Raise one leg in front of you, then the other, while pulling in your stomach. Do not elevate your neck or shoulders;
Exercise to strengthen the muscles of the back and abdomen. Place your arms at your sides and place the ball between your ankles. Raise your legs up, holding the ball between them, a right angle should form between your legs and back. Inhaling, we tense our abdominal muscles, and then exhale, lowering our legs to the right. We take one more breath and return to the starting position. Then, we repeat the same thing, lowering our legs to the left. Don't bend your neck or shoulders;
Rest your legs bent at the knees on a fitball. Alternately pull your legs, bent at the knees, towards your stomach. Don't bend your neck or shoulders;
One leg lies straight on the fitball. The other leg is bent at the knee and leans to the side, while pulling in your stomach;
Legs are bent at the knees and lie on a fitball. As you exhale, draw in your stomach, at this time press your heels onto the fitball and hold for 5 seconds. Return to the starting position and restore your breathing. Please note that your lower back should always touch the floor and the exercise ball should not move;
Legs are bent at the knees and rest on the ball. Straighten one leg, lift it slightly, move it to the side and return it back to the fitball. Do the same with the second leg. The fitball should not move during exercise.

Repeat each exercise 10 times. During the exercise, the back and neck should be straight, the shoulders should be straightened, and the stomach should be pulled in.

Breathe evenly through your diaphragm. Classes will be beneficial if you do them every day, at least for half an hour.

A set of exercises with a ball aimed at treating spinal hernia was developed by Dr. Bubnovsky. These classes are aimed at self-healing the body, relieving tension in the muscles, joints and spine and improving blood circulation.

According to the Bubnovsky method for osteochondrosis cervical spine you should perform an exercise called "locust".

Exercise "Locust"

To perform gymnastics, you need to lie on your stomach on a fitball, hang your legs down, and lean on the floor with both hands. Then, while exhaling, alternately lift up the right and left leg. You can lift both legs together if your back is already prepared for the load. You need to raise your legs above the ball. Repeat the exercise 10-20 times.

Push-ups with a ball according to the Bubnovsky method

It is performed for breastfeeding and lumbar osteochondrosis. Push-ups are performed from the floor, only with the hips lying on a small ball. We stretch forward and, bending our elbows, lower our head and chest to the floor, then rise. After strengthening the muscles, you can gradually shift the load on the spine and remove the fitball.

How to take care of your back every day

When you have lower back pain, this is a signal that it’s time to change your lifestyle and get rid of habits that have bad consequences for our back.

Start with the simplest rules in Everyday life– There are many things you can do to protect your back:

when you lift something heavy, squat down and then lift the object by straightening your legs;
distribute bags of groceries evenly between both hands;
when you wash your hair, do not bend over on straight legs, bend your knees in front of the bath;
provide rest for the spine at night, for this you need to sleep on a hard mattress;
Always keep your back straight when standing, sitting or walking.

To keep your muscles toned, try exercising regularly, ideally 2-3 times a week. Spinal ball exercises can help most people complaining of back and neck pain.

Have you ever wondered what colossal loads our back can withstand? Throughout her life, her task is to maintain a perfectly vertical body position, and this is far from easy. Taking care of her health is our immediate responsibility. Exercises on a fitball will help with this.

You've certainly heard about it, which is popular these days among both experienced athletes and amateur beginners. Its fashion is not accidental. This simulator can provide intense exercise, while protecting the spine from unnecessary overload. That is why, for example, fitballs for pregnant women are recommended to almost all expectant mothers.

Let's consider several options for exercises on a fitball for the back, photos of which are given in this article, suitable for people of any level of training.

Let's take care of the spine

The purpose of the first fitball exercise for the back is to strengthen the spinal extensor muscles to reduce the risk of injury during homework and training. In addition to the fitball itself, stock up on 1-1.5 kg dumbbells (according to your level of training).

The starting position is to kneel in front of the fitball and lie on your stomach on it. Then take a dumbbell in each hand, lower your arms freely to the floor (you need to half-bend your elbows and turn your palms down). The pelvis is lowered, the lower abdomen is pressed as much as possible against the fitball. At the same time, we keep our head straight and look down.

When performing the exercise, from this position we raise our shoulders and head and smoothly spread our arms to the sides until they are in line with the shoulders. Deflection in the lumbar region should not be allowed. Next, we raise our left arm so that a slight twist occurs in the spine. The right hand remains motionless. We linger in this position for about five seconds.

We repeat the same for the right hand, the left one in its original position. Make sure that at the same time the shoulder moves, the body twists, and the lower part of the body - stomach, hips, legs - remains motionless.

The exercise involves 5 turns in both directions, then a break is required for a minute. Subsequently, you can take heavier dumbbells and increase the number of repetitions to 8-10. But it is not advisable to do more than 4 approaches.

Not only the spine, but also the abs

Perfect for those who need strengthening lumbar region spine. It is a classic “boat” for the press, but with a ball.

The starting position is as follows: lie on your stomach on the fitball, stretch and straighten your legs, lock your hands behind your head. The body pressed to the fitball is lowered.

When performing at a slow pace, you should raise your body to one line with straightened legs. Then we slowly return to the starting position. At first, do no more than 2 approaches, 8 times each.

After some time, we bring the number of repetitions to 12, doing three approaches. When you achieve ease of execution, complicate the task - hold your arms crossed on your chest in front of you. Then you can perform the exercise with weights (dumbbell, barbell plate).

Strengthening your shoulders and back

Target this exercise for fitball for the back - strengthen the latissimus dorsi muscles and posterior muscles shoulders

Starting position - you stand in front of the fitball. Hold a dumbbell in your arm bent at the elbow, and lean on the ball with your other hand. One foot stands a little closer to the ball.

The body smoothly and slowly leans forward, the back is straightened as much as possible. The weighted hand remains down. Tightening your abs, bend your elbow and pull the dumbbell towards your body. Then it returns to its original position.

Perform 2 approaches, each with 8-10 repetitions. Their number gradually increases to 12-15, and three approaches can be done. The initial weight of dumbbells is from 2 to 4 kilograms, over time take heavier ones - up to 6 kg. And don't neglect a minute's rest between repetitions.

Universal exercise

When performing this exercise for a fitball (for the back), the lumbar region, shoulders, abs, top part hips

Taking the starting position, we sit on the fitball, step over with our feet and roll the ball under ourselves. The back lies on the fitball (the shoulder blades and shoulders are supported), the pelvis appears to be in the air. Legs bent at right angles are on the floor, knees are directly above the ankles, feet are spread shoulder-width apart, hands are on hips.

Let's move on to the exercise. Slowly lower your hips so that your shoulder blades and shoulders are still pressed against the ball. Then we go back to the starting position. Remember to ensure that your body is parallel to the floor throughout the entire exercise and that your shoulder blades do not leave the ball (take care of your balance).

If there are no difficulties in performing the exercise, do the exercise with dumbbells weighing about a kilogram in your hands, you can also lean on only one leg. The initial norm is 10 repetitions in both sets (there are two in total), then we increase the load.

Don't forget about your hands

The purpose of the fifth exercise for the fitball for the back is to strengthen the muscles of the lumbar region, biceps, and triceps.

We place the body on the fitball in the same way as the previous exercise, but the arms with the hands fastened in a lock are extended forward. When performing, the body should be rotated in both directions alternately following the hands. The lower part of the body does not move, the arms are straightened and locked, the body is parallel to the floor.

This simple exercise is performed repeatedly (20 times or more). You can also make the task more difficult using dumbbells or a weight plate.

This list of exercises is not exhaustive, but it contains all the necessary techniques for effectively influencing the spinal muscles.