Do you have a big ball at home? It would be awesome if there was one!
If you want to practice physical therapy yourself at home, you can grab one of your big therapy balls and start exercising. If you are under 5ft 8in you should use a 55cm ball and if you are over 5ft 8in you should use a 65cm ball. But if you don't have such a ball, you can also find it online, at sporting goods stores, or in some department stores.
Not only are Therapy Balls fun for the kids and some pets to have a rambunctious time, but they're great for healing all parts of our bodies.
Inflate them to make them firm. The average yoga ball has an air pump, if not you can take it to your local gas station and have them blow it dry with a compressed air pump. I always find that they are a joy to make and only take a few minutes to make!
If you find your ball rolling around your house and want to keep it in place, you can put it on a pie plate and it will stay in place. Or buy an Exercise Ball with ring.
One of the first things to do is get used to catching the ball. sit on it. If you have any doubts about your balance, make sure you're grabbing something sturdy, like a couch, chair, railing, or a friend! Stand with your legs more than shoulder-width apart, with your feet flat on the floor. If you have any spinal problems, check with your doctor first to see if these exercises are right for you.
First try bouncing lightly on it, keeping your hips on the ball the entire time. If you're sure you're balanced enough, place your hands on your knees. Get used to how it moves up and down. Even then, your shoulders and back will be very relaxed.
Then keep your feet in the same position on the floor, with your hips on the ball, and use your legs to push your feet and roll the ball slightly forward and back a few inches, allowing your body to rock gently. All movements should be done slowly. Keep your hips on the ball all the time and you'll feel this gentle rocking motion. Pushing the ball back creates a slight arch in your back, and then push the ball forward and turn it back slightly. Alternate between the two and feel the relaxation in your lower back.
If you have back tightness issues, these two exercises alone will make you feel great.
Next try shifting your weight from side to side so the ball rolls under your left hip, then your right hip. Again, always maintain contact with the ball through your hips. This creates a slight lateral stretch in your spine as you alternate sides.
To start, try 30 seconds of each exercise, then increase to 5 minutes each for a gentle start to opening your back and relaxing! enjoy!
