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Ball Bearings article for Well Summer 2004
by Stefan Scott, MSc.
Summer is here! And along with summer comes all sorts of activities which we probably have not performed for a while: gardening, mowing the lawn, family hikes, vacations, BBQ's, etc... For many of us, we also take up some other summer time activities such as softball, volleyball, basketball, ball hock...hmmm, there's a 'Ball' pattern forming here. The point is that with all sorts of new activities, is your body physically prepared to meet these seasonal demands? Do you have your 'Bearings' in place for the summer season? Hey, another theme. Ball Bearings! Which brings me to a great way to exercise, have fun, and prepare yourself for a great summer.
Ball Bearings: A Book is Born!
Many of you have seen those large exercise balls at your local gyms and fitness studios, at your physiotherapists or chiropractors, or perhaps you even have your own ball. As far as value, fun and excellent results go, exercise balls are at the top of the list. This brings me back to Ball Bearings: The Complete Illustrated Guide of Ball Exercises. It is a book which was written by myself and two friends, Jeff Compton and Matt Tyler. Jeff and I are exercise physiologists and Matt is a physiotherapist. We all have a background working in rehabilitation clinics as well as training high performance athletes. We have been using exercise balls in our rehabilitation and athletic training programs for years now. We found that our clients loved exercising on a ball. The problem was that after completing a 4 or 6 week long rehabilitation program, they would leave the clinic knowing a dozen or so ball exercises, but wanted to progress and continue with their new training programs.
University of Victoria Accounts Department with their 'office furniture'
Hence an infant version of Ball Bearings was born 4 years ago. Dangerously armed with a cheap digital camera and a mock photo studio, Jeff, Matt and I created a picture book of about 60 different ball exercises to coincide with a Ball Bearings course we were offering. Then about 2 years ago, we decided to take the next step and create a version of Ball Bearings which would stand on its own as a book (no the book does not have legs - I mean stand alone as a complete and comprehensive guide to ball exercises!). We thought Ball Bearings would take us about 2 months to complete. 7 months later we realized that it would take us longer than we thought. We released Ball Bearings in May 2003 in Victoria, BC. The response has been overwhelming and we have had to go to a second printing. We designed the book to be visually friendly and simple; to have short and easy-to-understand instructions; to provide general theory on strengthening, endurance and flexibility; and useful for everyone from average Joe's (and Josephine's) to elite athletes.
 
Why Exercise on a Ball?
An exercise ball is a simple yet versatile tool. When you sit on a ball for the first time, you immediately notice that it is 'unstable' when compared to a chair, stool, weight bench or the ground. It is this instability that gives the ball its unique character and role in the world of fitness equipment. The great advantage of this inherent instability is that it challenges your body's stabilizing muscles. The more you challenge these muscles, the stronger they become and the better they will be at keeping you stable when you perform all of your summer time activities! Using an exercise ball can improve your balance, posture, coordination, reaction time, righting reflexes, joint mobility and pain control. It's also inexpensive, reliable, efficient, adaptable, portable, comfortable, unique, practical, and most importantly, it is fun!
OK, so now the important stuff: how can you ready yourself for summer and minimize those sore muscles? Ever think 'I shouldn't have spent 4 hours gardening yesterday', or 'I really think it's time to get a riding mower,' or 'I wish I hadn't piggy-backed Billy around the yard yesterday!'?
The No-Excuses Program
Although Ball Bearings has over 100 different ball exercises, I obviously cannot take the time (or space) to review them all here - that's what the books for! But let's review what we call our 'No Excuses' program that won't turn you into Arnold Schwarzenegger or Marion Jones, but will help you get your muscles active and started on the road to enjoying the benefits of increased strength and tone. All the better to take on the garden and little Billy!
Firstly, when it seems like there is no time to exercise, use the ball as a chair while you eat, watch television, or work. Try this a couple times a day for 10 minutes with good posture...you'll be surprised! This will activate core musculature that tends to get neglected during our regular routines.
Secondly, when it seems like there is no time to exercise - make time. All I'm asking from you right now is 10 minutes just to get started (with the hope that as you start to feel better and see the benefits, you gladly start to regularly commit 30 - 45 minutes, 3 or 4 times a week to having fun on a ball, and really start to see the benefits rolling in (pun intended ;-).
Of the following seven exercises, select any four, and perform 2 sets of each (repetitions will be discussed with each exercise). Do this 3 times a week. The seven exercises are:
- 1 Legged Statue
- The Walkout
- Superman!
- Crunches
- Back Extensions
- Wall Squats
- The Bridge
1 Legged Statue
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Sit in a neutral posture, hold you arms out to the side to help balance. Think of neutral posture as your best posture - chest out, shoulders back. Focus on stabilizing yourself through the mid-section. Be careful not to lean backwards while balancing.
Using a slow and controlled movement, and without changing your neutral back posture, raise one leg out in front of you and hold for a time count. Alternate legs.
1 set = 5 repetitions (reps) of 5 seconds for each leg.
The Walkout
Start in a seated position with good posture. Slowly walk your feet forward while leaning back into the ball. Place your hands on the ball for added stability. Continue forward until your head rests on the ball. Keep hips up, do not sag and remember your neutral spine.
Try moving side-to-side and front-to-back. First time users should keep their head resting on the ball. To return to a seated position (I hope you read this before trying the exercise!) contract your abdominal muscles, bring your chin to your chest, and walk your feet back towards the ball. Even easier: from the Finish position just sit down on the ground.
1 set = 3 reps of holding the Finish position for 15 seconds.
Superman!
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Start by lying on the ball and keeping your abdominal muscles firm (otherwise it will probably be uncomfortable). Slowly raise one arm and the opposite leg. The goal is to avoid side-to-side movement or any twisting of your hips and upper back. Do not lift your limbs so high that either your hip or shoulder rotates and causes you to lose your neutral posture.
Progress by trying to lift three limbs at once...is it a bird?...is it a plane?...
1 set = 5 reps of 5 seconds for each 'side'.
Crunches
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Use the Walkout (described above) to get into the Start position. Cross your hands on your chest. With a slow and controlled pace, use your abdominal muscles to curl your upper body as if you are trying to make your chest and belly button meet, rising up until your shoulder blades come off the ball. Pause for a second, then slowly return to the Start position and repeat.
Do not bounce on the ball or use the ball to 'rebound' yourself back up. You must keep your low back in contact with the ball at all times. The ball should not move during this exercise.
1 set = 10 reps
Back Extensions
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Start by lying on the ball while keeping your abdominal muscles firm. Your feet should remain on the floor the whole time. Should your feet slip, place them against a wall. If you are new to this exercise, you may place your hands on the ball for balance. However, the low back should be doing the work - not your arms!
Using a slow and controlled pace, arch your back by raising your chest up and away from the ball. Pause briefly at the top. Slowly return to the Start position and repeat. No bouncing! Your head and neck should remain in a neutral posture.
1 set = 10 reps
Wall Squats
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Lean on the ball and place your feet one step in front of you. Slowly lower into a 'seated' position so that your trunk is parallel to the wall and at right angles to your thighs. Avoid letting your buttocks slide under the ball or towards your heels! Pause for a second before returning to the Start position.
In the Finish position, your knees should not protrude beyond the tips of your toes. When straightening your legs, do not let your knees 'snap' back. Move in a controlled manner, maintain a neutral posture, and keep your head upright throughout.
1 set = 10 reps
The Bridge
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With heels on the ball, slowly raise your hips upwards until your body is straight. To help maintain balance, keep your hands out to the side, palms facing up. This adds a challenge to your upper back and shoulders.
As you get tired your hips will tend to sag; try and prevent this! However, avoid arching your hips too far towards the ceiling; do not push beyond your neutral spine position.
1 set = 5 reps of 10 seconds each.
The Final Word
I hope you enjoy trying the No Excuses program and that is starts you on your way to a great, fun-filled and healthy summer. If you would like to learn even more great ball exercises such as the Dolphin, the Sprinkler and ZZ Bottoms, or even more detail on the seven we've reviewed, please see our book Ball Bearings! There are over 100 different exercises in it. Balls and books are available through the Well-mart at the Speakwell website, and you can get more information on Ball Bearings at: www.ballbearings.org
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However, pedometers don't help deliver the other 3 S's, which is where the fitness ball comes in. One simple, inexpensive item can provide a lifetime's worth of strength, suppleness and stability.
