Injuries are painful and unfortunate, but they happen…and when they do, your first priority is to find a quick and effective way to get back on your feet. Lately, all the buzz has been about balance balls and all the fascinating ways in which they assist in quick injury recovery. How true is this? And how exactly should you use your balance ball as a tool for injury recovery? Let’s find out.
1. A BALANCE BALL HELPS STRENGTHEN CORE MUSCLES
The muscles around your core, including those in your lower back, hips, or legs, play a vital role in providing the stability your body needs during movement and maintaining posture. When you sustain an injury, these muscles become weakened or imbalanced, and the healing process becomes significantly slowed down.
This is where a balance ball comes in. When using the balance ball, especially a versatile one like Zelus’ 23-inch ball, which has resistance bands, even the simplest movements require core engagement, and this engagement helps these muscles heal faster.
As time goes on, this continuous engagement strengthens these muscles and goes a long way toward restoring stability and strength to your body without placing additional stress on the specific area that was hurt.
Some Core-Focused Exercises You Can Do With the 23-inch Balance Ball:
Every exercise on a balance ball requires a good measure of core engagement. But if you have been in an injury, and you are looking for some exercises to help you recover faster, you can give these a try.
Seated balance
Seated balance just means sitting on the ball while doing some simple movements.
- Sit on the ball with feet flat on the ground.
- Then, try lifting one foot at a time.
This simple movement activates the core muscles and improves balance.
Plank on the ball
Again, the objective is the same: to do a plank on the ball while improving your balance.
- Place your hands on the ball in a plank position.
This increases the challenge of the traditional plank, as the instability of the ball forces your core muscles to work harder to maintain the position.
As you progress in the recovery process, gradually increase the difficulty of these exercises to build a stronger core and support the injured area. This is one guaranteed way to a speedy recovery.
For these exercises, you will need a balance ball that can support a variety of positions for planks and seated balance exercises. Zelus’Purple Fitness Ball would be a perfect option.
2. IT HELPS IMPROVE BALANCE AND COORDINATION
When recovering from an injury, one of the first things you have to try to regain is your balance and coordination. You have to make a proactive effort to help your body regain its balance and coordination, especially if you suffered joint or muscle damage in your legs, hips, or lower back.
A balance ball, (emphasis on balance), will do because is it is literally made to help you work on your body balance and coordination. Every time you sit, stand, or perform an exercise on the ball, your body has to make continuous, micro-adjustments to maintain stability.
This constant engagement of stabilizer muscles is just what you need to improve balance and coordination over time.
Some Balance-Focused Exercises
If your objective is specifically to restore your body balance, try the following exercises:
- Standing balance: Stand with one foot on the balance ball while holding onto a stable surface for support.
- This exercise works because it helps restore proprioception and balance in the injured leg or ankle.
- Single-leg squat with a balance ball: Stand on one leg while holding the ball in front of you. Squat slowly while keeping the ball steady.
- This not only works your balance but also strengthens the muscles around the knee, hips, and ankles.
Improving balance by training regularly with a balance ball not only enhances your overall movement and helps your recover, but also reduces the likelihood of you sustaining a similar injury in the future. Another recommended ball for these exercises is the Half Yoga Ball from Zelus.
3. A BALANCE BALL ALSO ENHANCES FLEXIBILITY AND RANGE OF MOTION
An important measure to take when hastening your recovery from injury is to try and get some motion and flexibility in that area that has been injured. Doctors and experts recommend by experts and doctors because it helps maintain or restore normal movement patterns to the injured area and reduces the risk of compensatory injuries.
A balance ball is an incredibly effective tool to try and get some movement after an injury. First, the ball provides a gentle yet effective way to stretch tight muscles and improve flexibility. Also, the curved surface of the ball can be used to support various stretching positions, allowing for deeper and more controlled stretches.
Some Flexibility-Focused Exercises:
For flexibility after an injury, try the following exercises:
Back stretch on the ball
Lie back on the ball with your feet on the ground and allow your spine to arch over the ball.
This position will gently stretch your lower back and chest, helping to relieve tension and improve flexibility in the spine.
Hamstring stretch
Sit on the ball with one leg extended forward and the other bent. Lean forward from the hips to stretch the hamstrings without straining the lower back.
These stretches not only increase flexibility but also help relieve tension in the muscles surrounding the injury, promoting blood flow and tissue healing.
4. IT SUPPORTS LOW-IMPACT REHABILITATION
If you are recovering from injury, the last thing you want to do is put excessive strain on the affected area. High-impact exercises, such as running or jumping are a no-go because they may be too intense, and could potentially leading to setbacks in your recovery process. How then do you still exercise for quick recovery but not put excessive strain on your body?
The answer is low-impact exercises, and a balance ball is perfect. In a balance ball, you have the perfect solution: a tool that enables low-impact exercises that still engage the muscles and joints effectively.
For example, performing bridges or leg lifts on the ball can help build strength in the hips and legs without placing too much pressure on the joints.
Low-Impact Exercises to do on a Balance Ball
Here are some low-impact exercises to try on a balance ball during recovery.
Bridge on the balance ball
Lie on your back with your feet on the ball and lift your hips off the ground. This exercise strengthens the glutes and lower back while minimizing stress on the knees and spine.
Ball-assisted squats
Place the ball between your back and a wall and perform squats while using the ball for support.
This exercise reduces the pressure on the knees and hips, making it easier to perform squats without pain.
By using the balance ball to modify traditional exercises, you can gradually build strength and mobility in a safe and controlled manner.
Conclusion
The balance ball is a highly effective tool for injury recovery, offering a wide range of benefits that target different aspects of the rehabilitation process. However, you have to choose the right balance ball: one that can support a variety of poses and help you target specific muscles to hasten your recovery.
Zelus provides exactly the kinds of balls you need. Check out Zelusfitness and all the workout equipment they provide as you make your way to a quick comeback to health and vitality.