Exercise Tips: The Swiss Ball

What is a Swiss ball?
Swiss balls are large, heavy-duty inflatable balls with a diameter of 45 to 75 cm (18 to 30 inches). 

The Swiss Ball is versatile and inexpensive piece of exercise equipment that you can use to get a full body workout while improving your balance, posture, strength, and so much more––it is unique because it works multiple muscles at one time while forcing your body to balance itself.  It can be used during your weight training and flexibility parts of your exercise program–at home or in a fitness facility. It is great for beginners, advanced exercisers, athletes, and rehab patients.  

Benefits of the Swiss Ball

1. Improve Posture
   
2. Improves Balance and Stability
   
3. Improve Flexibility 
   
4. Nervous System Activation 
   
5. Strengthen Core and Extremities 
   
6. Effective Rehabilitation Tool
   
7. Great Addition to Athletes Training Program 

Where did they come from?
"The Swiss ball was used as early as the 1960s. It originally was used by physical therapists and chiropractors in Switzerland to assist with rehabilitation and became known as the Swiss Ball.

Through seminars and classes the Swiss Ball was introduced into the USA in the early 1980’s. But, the Swiss Ball is far more versatile and valuable than simply for re-hab use. In the late 1980’s coaches, athletic trainers and personal trainers realized the effectiveness of the Swiss Ball in developing balance and core strength. Since then they are reported as being the most effective method for core conditioning". Background information from SwissBalls.com

For  more information on Exercise--see my blog in MY DIVA DIET "Tools For Success", 

• Exercise - A Major Factor If You Are Serious About Getting Fit (Fat Loss and Superior Health)
  
• Another Day Another Dumbbell?
  
• The "I have don't have time to workout" Workout!
  

Exercise Tips: The Foam Roller

The Foam Roller is an effective, inexpensive, and light weight  peice of exercise equipment that can be used in a variety of ways!  Foam rollers are used for self-myofascial release, self message, spine mobilization, balance and core training, and flexibility and corrective exercises. 

I love the foam roller and use it all the time, even while I am watching TV.  My favorite use of the foam roller (other than the massage affect) is for thoracic and lumbar spine mobilization.  

We are all to often always in a state of flexion (bending forward) and rarely (unless you are a gymnast or fitness enthusiast) take our spine into extension (bending backward). Using the foam roller can help mobilize your spine (or maintain its normal, healthy state), which is essential to good posture.  

Two great spine mobilization exercises:

Thoracic Spine Mobilization

While on your back, place the 4" foam roller just under your shoulder blades.  Place your hands behind your head. Gently lean backward over the roller as far as comfortable.  Exhale, relax and hold for 5 count then curl back up. Repeat twice at each level.  Move the roller upward an inch and repeat the process. Do this again on to two levels higher.  

Lumbar Spine Mobilization

While on your back, place the 4" foam roller along the top of the buttocks (below belt-line). Gently rock your knees from side to side while the roller is along the top of your pelvis.  Do 10 times slowly.  Then, move the roller up one inch, then gently lower your hips over the roller so that your low back arches, then tilt the  pelvis backward.  After 5-6 tilts forward and backward, move the roller up your spine another inch and continue slowly to rock your pelvis over the roller.  YOu may also rotate your knees slightly from side to side with the roller in the low back.  

The foam roller is a must addition to your exercise routine!  Here are some links to inform and guide you about the effectiveness and use of foam rollers.  They come in many sized and you can buy them at your fitness center, sports stores, and online!  

Diet Blog:  The Mighty Foam Roller

You Tube:  Stretching with the Foam Roller; By: mypypeline.com

You Tube Top 5 Foam Roller Exercises; By: www.kineticfitness.co.uk