Exercising on the gym ball - straightening the spine

This exercise is ideal for strengthening the deep muscles alongside the spine. Perform the exercise during back pains, or if you have incorrect body posture (scoliosis), it is also ideal for strengthening the intervertebral muscles of the arms, trunk and abdominal wall, and for relieving the cervical, thoracic and lumbar spine.


Goal of the exercise:

  • Activation of the abdominal muscles
  • Activation of the muscles between the shoulder blades
  • Relieving the cervical, thoracic and lumbar spine
Default position
  • Stand with your back against the wall
  • Lean with your back against a ball, which is against a wall
  • Strengthen your abdomen and buttocks
Phase 1
  • The hip, knees and ankles should be in right angle
  • Stay in this position at least for 10 seconds and slowly roll back up, repeat 3 - 5 times
Phase 2
  • The hips, knees and ankles should be in a right angle to each other
  • Stay in this position at least for 10 seconds and slowly roll back up, repeat 3 - 5 times

Common mistakes

  • Lifting up the shoulder
  • Bending in the lumbar spine
  • Legs are not kept in a centerline, but the knees are falling towards each other (they are touching)

How often to exercise

  • You can exercise every day
  • Try to do 3 series with 5 - 8 repetitions
  • Adjust the number of repetitions to your current condition, prioritise quality of the correct execution over the higher number of repetitions

Videos that might interest you

youtube

Activation of the core stability + Diaphragmatic breathing

youtube

Activating the Core Stability

youtube

Stomach plank - variaton of exercise with extensive movement

youtube

Mojžíšová - Fetal position

Related exercises

Activation of the core stability + Diaphragmatic breathing

Goal of the exercise: Activation of core muscles which allow to hold good posture Stimulation of thoracic diaphragm - main…

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Stomach plank - variaton of exercise with extensive movement

You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is…

Mojžíšová - Fetal position

Goal of the exercise: Relaxing the loin area and pelvic floor

Mojžíšová - "airplane" - variation for thoracic spine

Goal of the exercise: Mobilizing Opening the thorax Stretching the chest muscles

Mojžíšová - Cat position - variation for thoracic spine

Goal of the exercise: Mobilization of the thoracic and lumbar spine Lets exercise in three different positions: Placing palms of…

Increasing mobility in the thoracic spine and ribs

This exercise helps with back pain and poor standing posture. Furthermore it helps to activate the muscles between scapulas (shoulder…

Relaxation of the neck muscles

Illustration of a physiotherapeutic method for relaxation of the front side of the neck, during which your throat muscles are…

Spine and neck muscle stretching

This exercise is optional especially for stretching and relaxing your neck muscles. You can perform it almost anywhere. If you're…