Who Has the Best Postures?
I have a quick question, how many of you out there spend at least 50% of your time seated at a desk during your work day? Better yet, how many of you feel like your sitting postures are ideal and pain free? Even if you think your postures are ideal, I would challenge you to try and make them even stronger and more aligned with one simple piece of equipment – the Swiss Ball.
How can a Swiss Ball help my neck and back pain?
As a physical therapist working in Manhattan, I see many people with chronic neck and back pain that can be alleviated if not resolved with “simple” postural cues. We know that nothing is ever simple though (hence the quotation marks), and although alignment can be changed with a few cues it is the endurance of our bodies and our postural core systems that dictate how long we can hold these new positions for.
What Types of Equipment work best in Physical Therapy?
I have many people asking me questions of what the best type of equipment is to keep in a small apartment, which types of equipment are versatile, and which pieces of equipment can be used while they are at work. For years I have been preaching the use of the Swiss ball and even had the opportunity to teach a few exercise classes about 10 years ago showcasing all the different mobility and stability training you can perform with this big bouncy piece of equipment. Out of all the fitness gear you could buy and use, I think this one gives you the biggest bang for your buck and sits high on my list of versatility, probably right next to the TRX but that’s for another discussion.By the way, the swiss ball might look far from intimidating, but I promise it will not only help you resolve some faulty postures as it can also help you strengthen your whole body from head to toe – quite literally too!
How does this thing help my posture?
Just sit on it!
If you take a moment to sit on the Swiss ball, you immediately feel your core kicking in. Try to focus on elongating your spine as if a string is being pulled from your head to engage it even further!
Alleviates pains associated with sitting on hard surfaces.
Again, this goes back to our core being engaged and the ball forcing you to sit in different positions than on a normal seat. The air below you also gives your body some alleviation from sitting on hard surfaces.
This thing can be hard to sit on, can it help my balance?
Try the “Slow March”
Start seated and slowly lift one foot at a time from the ground. Try not to move too quickly, remember this is a slow and controlled movement!
Take advantage of Crunching from extension!
Try crunching with your back extended over the ball. It’s quite a different exercise when you move slowly and keep your core activation the whole time.
I want a harder workout, how can I use this to strengthen my legs?
Got a free wall? Try some Squats!
Take the ball and place it between your lower back and the wall. Focus on your hip hinge here and squat as if you are trying to sit into a chair.
Too easy still, progress to the single leg workout
Self-explanatory – but this one is definitely challenging!
Great, now my core and legs are working but what about my arms?
Ever plank with your feet on a moving object?
Start with your belly on the ball and walk yourself out into a plank position. Just holding this position alone will be sure to get your core kicking!
Push-ups, sure!
Want more of a challenge, try a push up from the plank position!
Thoracic core, what and how do I work that?
Stay tuned for future blogs discussing what the thoracic core is, but for now let’s assume it involves our shoulders. You can try a slow march in a plank position or even a tuck up to get some full body workouts that challenge your shoulder stability simultaneously.
Be sure to take a look at the video attached to this blog where I demonstrate each of the exercises described below. Give these exercises a try and stay tuned for future blogs on how Physical Therapy can help you strengthen your shoulders using the Swiss Ball, as well as further discussions about the thoracic core! Unsure where to start? Come visit us at the Center For Spine Care and Mobility for a postural assessment!
