OL Can Use Fitness Ball To Prevent Back Pain

 

Office workers who often keep working with the same kind of position, over time, neck pain, back pain is unavoidable situation. If you put the fitness ball as a chair, sat on it, the body needs to keep the earth in order to maintain a balance, not only to strengthen and exercise the muscles and strength back, but also to avoid sedentary harm. Therefore, workers can properly sit every day fitness ball.

Fitness ball, can be described as a very easy to use and convenient fitness equipment. It can lie can sit reliable, their surfaces and curves of the human spine, abdomen curve can be a good fit, and thus be able to make some very good action. Popular fitness ball exercise, can improve people's flexibility, strength, balance, coordination and cardiopulmonary function, for sedentary office family, the clever use of a fitness ball is a lot of benefits.

Use of the fitness ball to relieve shoulder, neck and back discomfort or pain training methods are:

1.Shoulder and upper back muscle strain
 
Specific actions: kneeling, his hands flat on the ball just above. Hold the ball with two hands palm, palm forward, the body slowly under pressure, feeling a sense of shoulder and upper back stretch, keeping time to the maximum position about five seconds, and slowly lift the body. Repeat 3-5 times.

Role: stretching the shoulder and upper back muscles, increase shoulder flexibility, relieve shoulder and neck discomfort.

2.Wall circle exercises
 
Specific actions: wall standing against the wall facing the ball, the ball with the chest-high. One hand on the ball, hands shoulder high, then step back backwards. Body from head to toe in a straight line. Clockwise and counterclockwise circle moving balls to practice. According to 6-15 times the capacity in each direction on each side.

Role: mobilization to strengthen the muscles of the shoulder joint stability and improve shoulder strength and stability. The exercises for the shoulder and neck problems have some role in the rehabilitation and prevention

3.Wall push-ups
 
Specific actions: the ball against the wall standing, the ball and the chest-high, hands shoulder high, then step back backwards. From the beginning of the body in a straight line to the heel. Elbow, so that the body moves in the direction toward the ball, the lowest point for 1-2 seconds after the pushing up, back to the starting position. According to the ability to repeat 6-15 times.

Role: enhanced chest, shoulder muscle strength, improve the strength and stability of the shoulder.

4.Fitness ball back exercises
 
Specific action: after the ball kneeling, lying on the ball to adjust the body position on the ball, so the ball just above the waist. Legs straight, feet shoulder width apart, toes touch the ground support. Chest a little lift, chin tightened. Two arm and shoulder width naturally drooping before the ball. Scapula keep down, backward position.

Arm and torso about a 135°direction to raise the arm, thumb up, up to the highest point of the shoulders to the middle of the contraction force will return to the starting position for two seconds after; arm and torso elevation of about 90 °to the direction of the arm, thumb to next, to the highest point to force the shoulders to the middle of contraction, return to the starting position for two seconds after; arm and torso elevation of about 45 ° to the direction of the arm, thumb down, up to the highest point of the shoulders to the middle of the force will shrink return to the starting position, hold for 2 seconds. Three position for once, repeat 6-15 times.

Role: strengthen the power of the shoulder muscles, shoulder muscles stabilizing force, improve the stability of the shoulder joint and shoulder blade, and improve posture.

Source: www.herbsexenhancement.com