#physioball

Benefits Physioball Explained | Fitness Ball Reason

  A primary benefit of exercising with a physio ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles.

Those muscles become stronger over time to keep balance. Most frequently, the core body muscles — the abdominal muscles and back muscles — are the focus of exercise ball fitness programs.

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A major benefit of using an unstable surface is the ability to use more muscle units without the need to increase the total load. The greatest benefit of  exercise on an unstable surface is achieving a greater activation core musculature, exercises such as curl-up or push-up performed on an exercise ball.

An unstable surface increases activation of the abdominal muscles and allows for greater activity per exercise when compared to a stable surface. Exercises such as a curl-up on an exercise ball yields a greater amount of electromyographic (EMG) activity (electrical activity produced by muscles) compared to exercises on a stable platform.

Performing standard exercises, such as a push-up, on an unstable surface can be used to increase activation of core trunk stabilizers and in turn provide increased trunk strength and greater resistance to injury.

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Physioball Bridge | Dryland Workout | Technique Explained

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This exercise does an excellent job of tying activation of the gluteal and hamstring muscles to the core. Although you are facing upward when performing this exercise, it will strengthen the muscles that contribute to the undulating body movements that are performed during butterfly, breaststroke, and dolphin kicking. 

Before raising your hips off the ground, set your core as described in previous videos. Doing this will isolate the exercise to the primary and secondary muscles groups and prevent injury to the low back. The difficulty of the exercise can be varied by altering the position of your feet on the ball. 

The less contact you have with the ball, the more difficult the exercise will be. The highest level of difficulty occurs when only your heels are touching the top of the ball. 

This exercise serves as the foundation for the physioball hamstring curl in the following video: https://youtu.be/5oe9PANY0mM 

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Thumbnail Copyright (c) Swimming Anatomy by Ian Mcleod, 2010, Human Kinetics Press. https://swimcore.co.uk/swimming-anatomy 

Flutter Kick | Dryland Workout | Technique Explained

This is an excellent exercise to transition to after mastering the Hollow Hold. As with the Hollow Hold, the main emphasis should be on keeping the low back in a stable and fixed position. 

If the low back begins to arch, the abdominal musculature is no longer holding the low back in a stable and stationary position and it is being overpowered by the hip flexors. 

 Incorporation of the flutter kicking motion makes this exercise particularly useful to freestyle and backstroke swimmers. To avoid relying on the hands to hold the upper body in its curled position, perform this exercise by holding your hands 1 inch (2.5 cm) off the ground. 

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Physio-ball Crunch | Dryland Workout | Technique Explained

While performing the exercise, keep your fingers loose behind your head and do not pull your head forward with your hands. Additionally, the positioning of your body on the physioball should remain content during the entire exercise. If your hips rollback, your shoulders will rise and you will lose the isolation of the abdominal muscles. An easy way to prevent this from happening is to focus on keeping the thighs parallel to the ground. 

Because of the movements begins with the back in an extended position, this exercise strengthens the abdomen through a range of motion. 

This feature makes it a valuable exercise for both breaststroke and butterfly swimmers because it contributes to the undulating body movements that occur during both of these strokes. 

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