1. Generally speaking, when acute low back pain begins to ease, it will also be applied to the fitness ball for exercise. It can not only move the waist that begins to heal, but also provide an unstable base to exercise the muscles of the deep waist. In addition, fitness balls can also be used to stretch, exercise muscles and train balance. People who lack exercise can also consider exercising with fitness balls to reduce the chance of injury. Users with poor balance ability should be more careful when using fitness balls. When purchasing fitness balls, users should pay attention to the static and dynamic maximum load and whether there is a particularly slow air leakage system, so as to reduce the chances of the ball falling and being injured by blasting (usually being pierced by sharp instruments).
2. First of all, you should choose a fitness ball that suits your body shape. Considerations include height and weight. People with moderate body shape and relative height can choose according to the following conditions:
3. People who are relatively overweight need to choose a fitness ball with a larger size, because the weight puts pressure on the fitness ball; On the contrary, people who are underweight need to choose a smaller size fitness ball. The degree of inflation will also affect its stability. Fitness balls with less inflation are more stable and suitable for beginners.
4. At the beginning, users should be familiar with the characteristics of the ball first, and also understand the radian of the normal waist (the normal waist is slightly concave forward). You can make a flick on the ball. When you find the right waist neutral position, the ball should stay in place. Bend too much to make the ball roll forward; Too little bending or stretching backwards will make the ball roll backwards. After finding a normal waist radian, future exercises, especially the deep muscles of the waist, should be carried out within this radian.
5. Then, the user can start to move the pelvis and slowly move the pelvis forward and backward for about 5 minutes. After driving, you can move your pelvis left and right for about 5 minutes. After that, you can start doing other sports.
6. Exercising the deep muscles of the waist plays an important role in the rehabilitation of low back pain and reducing recurrence. For others, such as back stretching, please refer to the sports brochure (usually attached with the box). With the help of others, you can do the following exercises. Is to push users from different directions. At the beginning, you can give appropriate hints (for example, "I will push you to the left now, keep the correct curvature of your waist, tighten deep muscles, and don't let me push you down"). The strength of giving should start from the details and gradually increase. After the user initially grasps the tightening of deep muscles, it can progress to no prompt.
As for users, they can exercise without assistance. At the beginning, on the one hand, you can keep the correct radian and tighten the deep muscles, on the other hand, you can raise one hand to change the center of gravity and challenge the deep muscles. After driving, you can improve your hands and even your feet to increase the difficulty. Remember not to rush for success, but step by step. After that, you can regard the rubber band as advanced.