The Exercise Ball is also known as the Swiss or Fitness Ball. It is used to stretch and strengthen the core muscles. The Exercise Ball adds an element of instability that requires you use your core muscles to keep your body stable during your workout. Using an Exercise Ball will help you gently increase your range of motion and is preferred over other exercise equipment, since it does not compress the spine when you sit on it. A strong core will alleviate lower back pain.

Body Drape

The Body Drape is a stretch that targets all the muscles in the back simultaneously. The Exercise Ball allows you to deepen the stretch by providing a supportive cushion and relieves lower back pain.

1. Kneel on floor, placing Exercise Ball in front of you.
2. Drape torso and hips over the ball. Rest your hands on the floor in front of you and your lower      legs and feet on floor behind you.
3. Hang your head to stretch the muscles in your neck and stretch the spine.
4. Breathe deeply, in through your nose and out through your mouth as you relax your body. Imagine your body relaxing through the ball, towards the floor.
5. Hold for as long as comfortable. This exercise should be performed before and after the other exercises.

Pelvic Tilt

Using an Exercise Ball to do pelvic tilts will gently stretch the lumbar spine and strengthen lumbar-pelvic muscles. The pelvic tilt is often recommended for lower back pain relief and prevention. Pregnant women can often prevent lower back pain using this exercise.

1. Sit on the ball so that your feet rest flat on the floor. Your feet should be hip-width apart. Rest your hands on your legs.
2. Use good posture with your back straight, shoulders back, and head up.
3. Start with the lower back in a neutral position, neither arched nor stretched flat.
4. Tighten your abdominal muscles without using your leg or buttock muscles.
5. Tilt your pelvis up and slightly forward. This should flatten the lower spine. The Exercise Ball will roll with the movement. Your heels should not leave the floor.
6. Repeat 5-10 times.

Hip Circles

Hip Circles should be performed next since you are already in the correct position on the Exercise Ball.

1. Sit on ball, feet flat on the floor hip-width apart. You can rest your hands on your hips or thighs.
2. Sit tall and straighten spine. Push shoulder blades together and down to open chest.
3. Tighten abdominal muscles.
4. Gently roll your pelvis in small, complete circles. Imagine you are drawing quarter sized circles with your hips on the floor.
5. Continue widening the circles in a fluid, continuous movement until the circles reach the size of an orange.
6. Reverse direction of the circle and slowly tighten the circle back down to a quarter.
7. Repeat 5-10 times.

Spinal Rotation

1. Lie on the floor with knees bent, feet flat on floor and legs together.
2. Hold ball in hands stretched over your head.
3. Inhale while moving knees to the right and rolling ball to the left.
4. Exhale and relax hips and lower back.
5. Repeat in the opposite direction
6. Repeat set 5-10 times.