8 Stretches to stay fit on exercise ball chair at home and office
Exercise balls (also called stability balls, balance balls, Swiss balls, or fitness balls) are more than just fun to sit and bounce on-they’re a great way to improve strength, cardio endurance, and balance. By tackling basic moves (like push-ups, squats, and planks) on an unstable surface, muscles get more bangs for their buck.
Exercise balls are also great for getting back into shape after an injury because they can reduce muscle and spinal strain during certain movements.
Please note -
1) Exercise ball can be easily removed from exercise ball chair without any tools and can be used to perform stretches.
2) If you have going through any severe medication for your pains then we advice to consult your doctor before using these stretches.
1) Ball Jog
A very simple way to make use of your exercise ball in office or at home is to bounce on it.
Get your heart pumping and release that inner child all at once! For this blood-pumping move, sit tall on the ball with abs engaged and feet firmly on the floor. Lift the knees up and down to bounce as high as possible on the ball. Try bouncing for 2 to 5 minutes to keep the heart rate up mid-workout (or try it as a fun warm-up!).
2) Seated Forward Bend
The numerous benefits of this exercise include releasing tension in the spine, stretching the lower back and hamstring muscles, energizing the brain and central nervous system, and slowing the heart rate. Do this stretch anytime you need to take a quiet break and unwind.
Begin in Seated Posture and Inhale, raising arms overhead (as shown in picture).
You can also do the Seated Forward Bend exercise with your legs extended (not bent at the knee) straight out in front of you or out to the sides at a 45-degree angle
3) Seated Hip Stretch
Many of us spend extended periods of time seated; this can result in tight hips, unbalanced posture and an inefficient stride. This seated stretch initiates a deep stretch of the hip joints, creating flexibility in the knees and buttocks and promoting better posture and a more efficient stride.
Begin in Seated Posture and Fold left leg across right knee. Left ankle should rest just outside right leg. (as shown in picture).
Hold for five long breaths; release and repeat two to three times.
Repeat on right side.
Reach tall through spine, keeping neck and shoulders relaxed.
Maintain balance over waist without losing the natural curve of lower spine. Inhale; on exhale, fold forward from waist, leading with chest and dropping torso down to thighs and crossed leg.
Reach hands down to floor, allowing arms to hang relaxed from shoulders.
Keep foot flexed. Breathe evenly and comfortably.
Exhale and fold forward from waist, leading with chest and dropping torso to thighs.
4) Spine Stretch
This stretch helps lengthen and realign the spine, hips and waist. It initiates a deep stretch of the thoracic cavity, opening the chest and increasing lung capacity. It also helps counteract the effects of slouching and hunching of the shoulders.
Begin by sitting sideways on lower edge of chair (as shown in picture).
Close your eyes; breathe deeply for a few minutes.
When ready, slowly curl yourself up to a seated position, resting for a moment before standing up.
Place hands on ball and support bar for stability.
Lie back over ball, reaching hands and legs out. Keep hands and legs at shoulder-width for stability, feet flat on floor.
Be sure hips are positioned directly on top of ball. The hips are the centerline of the body for this stretch. Breathe deeply, letting torso and legs fall freely from hips and waist.
Keep shoulders and neck relaxed, reaching long through hands.
5) Back Extension
If this position is difficult to maintain due to slippery shoes, try placing the feet against a wall. Raise the chest high (like a yoga “cobra”), bringing the hands to the back of the head.
Hold for a beat or two, and return to a relaxed position.
Repeat for 12 to 15 times.
6) V-Sit With Ball
V for victory (in the killer abs department).
Lie face up on the ground with ankles resting on the top of the stability ball. With arms pointing towards the feet, roll the torso up so the body forms a V with the hips on the ground.
7) Ball Crunch
If you feel unstable, move your feet farther apart. Repeat 8 to 12 times.
8) Ball Bridge
Lie with head and shoulders on ball, knees over ankles, arms crossed. Lift hips as high as possible without arching your back. Hold for 3 counts and lower.
Work up to 3 sets of 10 to 12 times.
Reach hands to floor, allowing arms to hang relaxed from shoulders.
Inhale deeply; on exhale, let torso ease further into thighs.
Keep neck soft and let it drop comfortably from shoulders down between knees. Try not to spread legs apart; keep positive balance between feet and sit bones.
Relax shoulders, feeling as if shoulder blades are falling down away from neck.
Hold for 10 long, comfortable breaths; release and repeat two to three times.
You can do it, put your back into it!
Start with the stomach and hips on the ball, legs extended straight behind (toes resting on the ground). Hold onto the ball with the hands for balance.
Hold for five counts (long enough for a serious case of the ab-shakes) and slowly roll back down to the ground.
Repeat for 6 to 10 times.
Strengthen your abs and obliques by sitting on a large ball with your feet flat on the floor as shown.
Walk your feet forward, letting your entire back rest on the ball and keeping your thighs parallel to the floor. Cross your arms over your chest and slightly tuck in your chin (bottom illustration).
Contract your abs and exhale as you raise your torso about 45 degrees. Pause, then lower, inhaling as you go.
Targets lower back, glutes, hamstrings, inner thighs
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