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Build A Better Back With Exercise Ball StretchesIf you suffer from low back problems (and who doesn’t, from time to time?) performing stretches on an exercise ball can help relieve tension in the back. If you are new to using an exercise ball, start with these simple stretches: -Sit on an exercise ball with your feet flat on the floor, about shoulder width apart. -Keep your head and shoulders in line with your spine—don’t hunch or lean forward. -Keep your knees still, and simply move your hips from side to side and pause for a second or two on each side to allow for an easy low back stretch. -Next, place your hands on your knees and rotate your hips forward and backward, using only the hips, not the knees or chest. Again, pause for a second or two with each rotation. -Repeat 8-12 times. Be sure that your exercise ball isn’t too big for you. Your knees should be at just greater than a 90-degree angle. And if you are an exercise ball beginner, start with a ball that’s not fully inflated until you get used to keeping your balance. Aging often brings a decline in balance and more fragile bones, leading to potentially debilitating or even fatal falls.Osteoporosis is characterized by the loss of calcium and bone tissue in the bones, which makes them susceptible to fracturing (breaking). If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. Fractures typically occur in the hip, spine and wrist, though any bone can be affected. Hip and spinal fractures are of special concern; hip fractures almost always require hospitalization and major surgery, and can permanently limit a person's ability to walk unassisted. Unfortunately, a simple fall that results in a fractured hip all too often causes prolonged or permanent disability, and even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain and deformity that can further limit mobility, independence and a person's ability to perform daily activities as well as the activities that could limit further risk. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis. While bone loss is affected by diet and hormonal balance, a sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of falls and fractures. Ski Fitness Training Helps You Conquer The SlopesDownhill skiing is one of many sports in which good balance and flexibility are essential. Hip and hamstring strength and flexibility are especially important for ski fitness training—these are the muscles that help your body make quick changes in direction as you tackle the trails winding down your favorite mountain. In preparation for ski season, try these basic leg raises to engage the iliopsoas muscle—that’s the muscle on the front of the hip that you’ll feel after a day on the slopes: -Start by sitting on the floor with your legs extended and your hands flat on the floor slightly behind your torso. -Keep your knee straight and raise your left leg a few inches off the floor. Hold the position for a few seconds, then release. Repeat on the other side. -Make this move tougher by using ankle weights, or by sitting on a fitness ball and extending and raising one leg at a time. Balance Balls Can Help With Injury RecoveryFitter1 Tip: A well-maintained sense of balance can help make up for the dizziness sometimes caused by vision changes. In addition, when muscles are not toned, the resulting weakness and unsteadiness can contribute to falls. That is why it is important to maintain or restore physical agility through exercise which can help avoid the risk of injury from falls and accidents. However, before using a balance ball or other balance exercise tools, consult your physician. Get Kids On The Ball (Or Board, Or Disc)You’re never too young to be fit, and a well-rounded fitness routine for kids that includes balance exercises can help them develop strength and coordination. And kids who are active and fit are more likely to develop strong bones and strong hearts, and less likely to become overweight, develop diabetes, or high blood pressure, or get sick or injured. A yoga ball, or exercise ball, is a great way to introduce kids to balance exercises. Start by encouraging young children to lie across the ball and roll around, and to try sitting on it. They’ll be having fun and improving their balance without even knowing it! As for balance exercises for kids who are older: introduce them to crunches and push-ups using the balance ball. Older kids can use balance discs and wobble boards to improve their coordination and core muscle strength, which can help them with sports skills, and may help prevent injuries. Sit Pretty On A Balance DiscSome balance discs provide another option for active sitting. Look for a balance disc that features one flat side, one curved side, and a low side profile. When you sit on the curved side, your core stability will improve because you are forced to work the core muscles to keep your balance. Some balance discs, such as the FitBALL® SeatingDisc, also can be used for kneeling and standing as part of an exercise routine. This disc is rounded on one side, flat on the other and has a very low side profile, making it convenient for office use. Of course, sitting on a balance disc is not a substitute for a complete fitness program. But it can help undo some of the side effects of a desk job or other extended periods of sitting. Try keeping one balance disc at work and using another one at home. But start slowly. Sit on the disc for an hour, or half an hour if you aren’t used to doing core strengthening exercises. Then gradually work up until you can sit on the disc all day while keeping your core muscles engaged and working. The textured surface is one option. You can also use the smooth surface if you prefer. The textured surface is for air venting and sensory input.
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