Sports and Community Physiotherapy: Exercises on the Gym Ball

Workshop on ‘Exercises on the Gym Ball’

On 21st September 2014

The Gym Ball:

The Gym Ball, also known as Swiss ball, balance ball, body ball, fitness ball, gymnastic ball, physio ball, Pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, therapy ball and yoga ball, allows a wide range of exercises to be performed. This is a soft elastic ball with a diameter of approximately 35 to 85 cms (14 to 34 inches) and filled with air and used in physical therapy, athletic training, exercise and weight training.

The Gym ball was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer and since then has gained a wide role and application. From their development in clinical physical therapy setting, these balls and exercises are now used in athletic training, for general fitness routine and for alternative exercises in yoga and Pilates.

Benefits:

The Gym ball training exercises can be used to provide improvement in movements of the trunk, legs, arms & hands as well as to improve the strength and endurance (stamina) of abdominal muscles (core muscles), back muscles, legs (lower limb) & arms (upper limb) muscles and also to improve the flexibility and balance in patient population and in the general population as well.

This is of extreme importance for sedentary individuals, physiotherapists, strength and conditioning specialists who can benefit from these training sessions with the Gym balls.

Along with the Gym ball is the new clinical tool used called as the BOSU ball. The BOSU ball (BOth Sides Utilised/ Used) is a semi-circular/ half gym ball which can be used for balance and stability training to a great extent. The flat surface can be up and used like a wobble board for balance training or the half ball can be up and used for balance and proprioceptive training. The body responds to the instability of the ball to remain balanced, engaging many more muscles which become stronger over time to keep it balanced and thus prove beneficial for exercise and fitness.

Choosing the right gym ball:

This varies on height and weight of the user. But a general rule is that when sitting on the ball, upper thighs should be parallel to the floor. Also there are specifications to the height-weight norms which need to be learned in the workshop.

Workout Area and Clothing:

Should always be a comfortable airy space good enough to move around and should have a proper grip on the floor. Using good training shoes, comfortable and loose shirt/ T shirt and shorts is always advisable.

Who can benefit from the workshop:

This workshop can be conducted in two different parts:

a) For Physiotherapists (One day 8 hours’ workshop): Applicable from Final Year B.P.Th students onwards including practicing Physiotherapists and Sports Physiotherapists, covering the evidence based details of the gym ball and BOSU ball with a practical session on using the ball for treatment and rehabilitation of various conditions like back pain, knee pain, OA knee, arthroscopic surgeries of Knee, arthroscopic surgeries of Shoulder, Arthroplasty of Knee and Hip, neck pain, balance training (including safety measures), proprioceptive training, core muscles training, upper limb muscle training etc. Also a list of published references will be provided and discussed to enable the therapists to a self-directed learning initiative to be able to develop new additional techniques to be used in clinical practice.

b) For Fitness instructors, fitness enthusiasts and general population (One day 6 hours’ workshop): To learn the use of Gym ball for self/ client fitness enhancement in a scientific evidence based manner, including strengthening, stamina training, balance training, flexibility training for improving fitness.

Topics Covered in the Workshop:

· Introduction to the Gym ball and BOSU ball

· Benefits of Gym ball and BOSU ball exercises

· Choosing the Right Gym Ball

· Workout Area & Clothing

· Ball Storage

· Exercise on the Gym Ball Practical Sessions

a. Abdominals and Core Muscles

b. Back Muscles

c. Legs

d. Shoulder

e. Arms