The objective of this exercise is to increase the tone and stability of the muscles that give you the famed "six pack". These muscles are actually called the main abdominals.
You get in position to do this exercise by sitting in a normal
folding style or kitchen style chair, without arm rests. Put your
exercise ball on your lap, without too much upward deflection of
the arms (they should be about horizontal).
In the sitting position, your knees need to be about 8 - 10 inches apart. Rest both of your arms over the ball, with your elbows extended or straightened and your hands clasped together. With your arms over the ball with hands together, you are ready to begin the exercise.
Step One: Take a deep breath.
Step Two: While slowly letting your breath go, squeeze the
ball between your knees and arms. Keep the arms and elbows locked. Be breathing out the entire time you are squeezing the ball with your arms and legs.
Step Three: Take a two or three breath rest.
Step Four: Repeat the process again.
Step Five: Repeat this whole exercise 5 - 8 times.
(For images of this exercise being done, please go to www.home-rehab-supply.com and visit the "Exercise Tips" section.)
This exercise, like all abdominal exercises, should be comfortable and painless for the low back. If you experience any shoulder pain, you can try bending your elbows to 90 degrees to take some of the strain from the shoulder joints.
This exercise should be preceded and followed by the Abdominal
Pre/Post exercise stretch, also on the exercise ball. You can also see this pre/post stretch exercise under the "Exercise Tips" section of www.home-rehab-supply.com. Warming up the tissues that are to be stretched or strengthened is a very important part of therapy.
Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.
Dr. Alan Weidner graduated summa cum laude from Southern
California University of Health Sciences. His website,
www.home-rehab-supply.com ,
offers home exercise help, including exercise balls and rolls.
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