A sedentary lifestyle, excess weight, and lack of exercise have a negative impact on our health. To keep muscles toned, they need to be exercised. Stretching is key to supporting your spine, but it needs to be done correctly.
How to stretch your back muscles? The easiest way is to join a pool and swim. It's both beneficial and enjoyable. A pool is ideal for those who, due to health issues, can't afford intense workouts. However, since we're specifically talking about the back muscles, stretching doesn't require any sudden movements; instead, the exercises should be performed slowly and carefully.
Back exercises can be performed lying down, sitting, or standing. Most of them are familiar to us from school gym classes. Side bends and forward bends are nothing more than back stretches. Overhead pulls are also essential for developing proper posture.
The fitball was originally developed as a rehabilitation tool for spinal patients. Later, it was used in fitness training. It's ideal for beginners, as it allows for gradual adaptation to the exercise.
How to stretch your back muscles with a gym ball? First, you need to choose the right fitball, one with a diameter that matches your height. For example, if you're between 155 cm and 175 cm tall, you'll need a ball with a diameter of 65 cm. If you're taller than 175 cm, the ball diameter should be 75 cm; in other words, subtract 100 from your height to get the optimal diameter. Test it out: sit on the ball with your knees bent at a right angle and your feet flat on the floor. If your thighs are parallel to the floor, the ball is right for you.
The advantage of exercising with a gymnastic ball (fitness ball) is that the risk of injury is minimal, and the benefits are noticeable after just a few sessions. Exercises can be performed at home, as the ball not only serves as a tool but also as a trainer: you simply won't be able to bend so much that it could hurt your back. The ball gently supports and prevents sudden movements. Exercises on a fitball are even recommended for pregnant women. Children and adults can also perform them. This is probably why the gymnastic ball is so popular.
Even simply sitting on a ball helps develop good posture, as we tend to sit up straight without even realizing it. This can be exploited by periodically replacing a chair or armchair with a fitball. You can work on a computer while sitting on the ball, as long as you follow two simple rules: keep your back straight, and at the first sign of discomfort, swap the ball for a chair or armchair.
Stretching your back muscles isn't just a concern for professional athletes. Exercises on a fitball help stabilize the spine and strengthen the back and virtually all other muscle groups. Perhaps the only way to achieve more effective stretching than on a fitball is in a pool. Balancing on the ball not only stretches but also strengthens your muscles. A fitball is more like a game. Training with a ball doesn't feel like grueling exercise, making it ideal for those who don't see themselves going to the gym but are concerned about their fitness.
