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Stability Balls in the Office

A stability ball can have huge benefits when used correctly to improve core muscles and muscle tone.

Try these simple stretches at home or in your office and you will notice the difference. They can reduce the risk of RSI, lower back pain and abdominal pain and they only take a few minutes to do.

Sitting on the Ball

Sit on top or slightly forward on the ball and place feet out from base of the ball hip width apart.
Sit tall and lengthen the spine and maintain this to improve posture.
If too hard, place the ball next to a wall until you get use to an unstable base.
If too easy, move feet closer together as your core muscles will have to work harder as there is less stability.

Hip Circles

Sit tall on the ball.
Circle you hips 3 times to the right and then repeat to the left.

Side Reaches

Sit forward on the ball with hands on thighs and back straight.
Roll ball to your right, bending your right knee and reaching your right hand to the ceiling.
Repeat to the left and complete this 3 times.

Back Roll

Sit forward on ball with hands on thighs and back straight.
Lean forward from the hip and roll slowly back.
Roll vertebrae up from lower back and roll shoulder blades back and down.

Back and Chest Stretch

Sit tall on ball with feet hip width apart and bring arms forward at chest height.
Clasp hands together and gently push forward to round your upper back.
At the same time, roll the ball forward to round your lower back.

Roll In and Out

Sit on the ball with hands by your side.
Walk your feet out, rolling the hips down and lying back on the ball and stop when the shoulder blades are on the ball.
Lower head to the ball and raise hips and hold for a count of 5.
Drop hips, raise head up, press lower back into the ball and slowly walk up into the seating position and repeat this 3 times.