Summer Diet Plan

Back Care Swiss Ball Workout

To help you reach your weight loss goals, strengthen your core abdominal muscles and take care of your back, we've put together some Swiss Ball workouts which can be done anywhere, anytime.

This Swiss Ball Back Care workout includes exercises and stretches to strengthen and release tension from the back.

Beginners should perform each exercise for 1 to 2 sets of 10 - 12 repetitions and hold each stretch for 30 to 60 seconds. As you get stronger, try performing 3 sets of 12 - 15 repetitions of each exercise and holding each stretch for up to 60 seconds.

We recommend that you consult your doctor before beginning any new exercise program.

Back Release Stretch

Back Release Stretch

Purpose: Stretch the abdominals and release tension in the lower back.

Technique: Get into the start position by sitting on the ball, feet shoulder width apart, and slowly rolling until your upper back is resting on the ball. From the start position, roll back gently until your back arches the ball.

Tip: Support your neck at all times and hold the stretch for up to 60 seconds.

Upper Back Stretch

Upper Back Stretch

Purpose: Stretch and release tension in the upper back.

Technique: Sit forward on the ball with feet shoulder width apart. Place your hands on your thighs and keep your back straight.

Gently round your upper back by pushing your shoulder blades backwards.

Tip: Proper technique should result in feeling a good stretch across the upper back. Hold the stretch for up to 60 seconds.

Reach and Roll

Reach and Roll

Purpose: Stretch the whole body and release tension in the lower back.

Technique: Lie on the floor with your arms stretched over your head and your ankles resting on the ball. Roll the ball towards you by bringing your knees towards your chest. Roll back into the starting position.

Tip: You can hold your knees and gently draw them closer to your chest to release even more tension from the lower back.

Drape Stretch and Release

Drape Stretch and Release

Purpose: Release tension in the middle and lower back.

Technique: Lie forward over the ball, resting your feet and hands on the floor. Relax your back and neck and gently rock back and forward.

Tip: Try to breath normally during this stretch. Rock gently for up to 60 seconds.

Kneeling Back Stretch

Kneeling Back Stretch

Purpose: Release tension in the back, arms and buttocks.

Technique: Kneel down with the ball in front of you. Slowly roll forward into the stretch position. Gently stretch out from your hips to your finger tips. Roll up slowly into your original kneeling position after stretching.

Tip: Keep your back and neck straight and don't lower your head too far down. Hold the stretch for up to 60 seconds.

Addtional Information

We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.

And remember to consult your doctor before beginning any new exercise program.

More Home Workouts

If you are interested in the workouts above, you may also be interested in these:
Swiss Balls and Swiss Ball Workout DVD's / Yoga DVD's / Pilates DVD's

Diet Plans

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