The term scoliosis refers to a sideways curvature of the spine. Symptoms of scoliosis include one hip or shoulder resting higher than the other in your natural stance. Certain exercises performed on a stability ball will help to strengthen your back muscles and gradually improve your posture, according to iscoliosis.com. Consult your physician before you attempt to perform any exercises to treat your scoliosis.
Extending Legs and Arms
To perform strengthening leg and arm extensions on the ball, first place your hips over top of the ball, using your hands for support. Keep your left toes on the floor and lift your right leg up behind you, while at the same time raising your left arm out in front of you. Hold that position for a count of three, then switch sides. Perform 3 sets of 10 repetitions, and rest for 30 to 60 seconds between each set.
Performing classic dumbbell triceps extensions on an exercise ball will force you to activate all of the stabilizing muscles in your back. Sit on the ball with your feet flat on the floor and your spine as straight as possible. Hold a light dumbbell in either hand and raise it up over your head. Keep your biceps as close to your ear as possible. Slowly bend your elbow and lower the dumbbell, so it ends up between your shoulder blades. Then, straighten your arm and raise it back to the starting position, flexing your triceps as you do. Try to do 3 sets of 10 repetitions on each arm.
Back Extension on the Ball
Slow and supported back extensions will tone and strengthen your back muscles and spine. With your stomach resting on the ball, fall forward into a relaxed position. Extend your arms out so they are parallel, then lift yourself up slightly on the ball using your back muscles. Be gentle and stop if you feel any pain. Hold each extension for a count of five and try to do 10 repetitions.
Bent Over Raise Up
You must sit on your ball and pick up a light dumbbell in each hand. Your feet are flat on the floor, and you are bent over at the waist, so your back is parallel to the floor. With your palms down, raise the weights up to the sides until your arms are parallel to the floor. Lower them slowly and repeat for 8 to 10 repetitions. Be careful to use your muscles to lift the weights and not to allow momentum to take over.
- bare back image by Robert Calvillo from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.