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Swiss Ball/Balance Exercises

A Swiss ball, physio ball or exercise ball is an exercise treatment option for back pain sufferers. The exercise program designed around the Swiss ball is to prevent or minimize further episodes of low back pain. These exercises were developed to help stabilize the spine.  These exercises were designed to introduce an element of instability and exercise muscles that would not be exercised in floor activity. The development of balance and proprioception using the Swiss ball makes muscle even stronger.

Balance exercises are important. By working into a balancing act a controlled wobble can activate deep core muscles to help tighten the midsection. Also, it prepares the athlete for a quick turn or lunge.  What’s good for the athlete is also good for the senior.

People over the age of 65 are more prone to falls that can result in hip fracture. If the senior falls it could limit their activities and make it impossible to live independently. Balancing exercises along with certain strength exercises can prevent falls.

 Balance exercises:

  • Stand on one foot
  • Walk heel to toe
  • Balance walk
  • Back leg raises
  • Side leg raises

Advanced balance training:

  • BOSU balance trainer
  • Thera-band
  • Balance boards
  • Wobble boards
  • Agility ladders
  • Foam roller
  • Slide board

Benefits of balance training:

  • Increased integration of the nervous system
  • Injury prevention
  • Injury rehabilitation
  • Increase hand-eye coordination
  • Improve balance
  • Increase muscle activation and recruitment
  • Improve performance

To learn more about Dr. Cotler or to schedule an appointment, please call us on (713) 523-8884.

Howard B. Cotler, MD, FACS, FAAOS is board certified and recertified in Orthopedic Surgery. He is a fellow of the American Academy of Orthopedic Surgery and the American College of Surgeons.

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