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Top 5 Gym Ball Stability Moves For Over 60s

Top 5 Gym Ball Stability Moves For Over 60s


According to the AARP (American Association of Retired Persons), older people who implement muscle-strength training can accomplish muscles that are similar to those of people in their 30s.

As we age, the muscles surrounding hips, back, knees, ankles, shoulders and more can become tight and inflexible. This is of particular concern to the mature members of our population because it may affect mobility and even can have painful side effects.

On the other hand, stiff and inflexible muscles and muscle areas can have an impact on our proprioception and ability to move safely in space. If we care about stability and balance, we can look to the future with joy.

Whether you are over 60 or a teenager, we all need to train our balance and stability. Nevertheless, with a little motivation and attempting specific movements regularly, we can significantly improve our balance and strength.

Stability and balance exercises are great ways to let muscle groups work together to keep the body healthy through a full ROM (range of motion).

Increased stability and balance can help you in so many ways. You are less prone to injury due to stable joints. The power you need for exercising or simply by conquering daily life can be distributed more evenly throughout the body, which means moving your body in one unit helps you to perform movements more effectively.

Benefits of Stability Training

More balance through unstable surfaces.

How to Improve Balance and Stability?

You don’t need to exhaust yourself to gain more balance and stability. By using simple items and tools such as wobble boards, gym balls, or walking on uneven grounds, you can easily enhance your balance and stability. Unstable surfaces are challenging the body to adapt, which leads to improved muscle tone, stable joints and less pain. 

What are the Benefits of Increased Core Stability?

The core, your abdominal and lower back muscles, is a muscle group that protects your lumbar spine as well as assists in maintaining the core balance of your frame. For example, walking on uneven grounds or exercising with a gym ball can help you to strengthen those muscle groups and make everyday activities noticeably easier.

Active Sitting

What is Active Sitting and what are the Benefits?

Active sitting is a form of ‘exercise’ performed on a gym ball or similar tool to let the body always correct itself against gravity. That means sitting on an unstable surface forces all muscle groups to work together and activates deeper muscle groups that are vital in postural alignment. It is also very beneficial for circulation if you are suffering from f.e.: cold feet.

Stability Exercises

Grab your gym ball, and let’s start the following sequence. If you want additional support, place the ball against a wall or a steady object. If you want some extra challenge, try to make the moves with closed eyes. Listen to your body what is right.

1. LEG LIFTS

Starting Position:

Sit down on your gym ball in an upright position. Draw your shoulders back and away from the ears. Engage your core, lift your chest and keep your spine straight. Keep your knees bent to a 90° angle and your feet firm to the ground. Breathe deeply.

Exercise:

Bring your hands to the sides of your hips on the gym ball for stability. On your inhale, extend your right knee by just lifting your toes to the sky. Keep your feet flexed the entire exercise. On your exhale, bring your foot back to starting position and alternate with your left foot. Repeat this move 10 times each side.

2. BOUNCING

Starting position:

Sit down on your gym ball in an upright position. Draw your shoulders back and away from the ears. Engage your core, lift your chest and keep your spine straight. Keep your knees bent to a 90° angle and your feet firm to the ground. Breathe deeply.

Exercise:

Extend the arms away from you in front of your chest about shoulder level. Keep this position the entire exercise. Now, start bouncing on the gym ball by pressing into your feet. You can adjust the intensity of the bouncing by controlling the movement with your thighs and knees. Bounce for 30 seconds, make a short break and bounce again for 30 seconds.

3. SIDE STRETCH

Starting position:

Sit down on your gym ball in an upright position. Draw your shoulders back and away from the ears. Engage your core, lift your chest and keep your spine straight. Keep your knees bent to a 90° angle, step your feet more than hip-width apart and press them firmly into the ground for stability. Breathe deeply.

Exercise:

Place your left hand onto your left hip. On your inhale, extend your right arm overhead and feel a nice stretch on your right side. On your exhale, pull your fingertips towards the left. Do not compromise your starting position, focus on stretching out your right flank. With every exhale, try to go a little bit deeper. Take 5 breaths here and with control come back up to starting position and repeat for another 5 breaths on your left side.

4 OVERHEAD LIFT

Starting position:

Sit down on your gym ball or on a chair in an upright position. Draw your shoulders back and away from the ears. Engage your core, lift your chest and keep your spine straight. Keep your knees bent to a 90° angle and your feet firm to the ground. Breathe deeply.

Exercise:

Grab another gym ball and place them onto your lap. Now, place your hands on each side of the ball at the centre (so it won’t slide away). On your inhale, lift the ball overhead by extending your arms. On your exhale bring it back to your lap.

To modify you can also bring the ball on the floor in front of you by hinging from your hips. (Keep a straight spine here).

Repeat this movement 10 times.

5 HIP CIRCLES

Starting position:

Sit down on your gym ball in an upright position. Draw your shoulders back and away from the ears. Engage your core, lift your chest and keep your spine straight. Keep your knees bent to a 90° angle and step your feet together. Breathe deeply.

Exercise:

Either interlace your fingers behind your head or keep your hands next to your hips on the gym ball for stability. Start now to circle your hips clockwise. The power comes from the feet. Make sure not to pass your toes with your knees. Circle 10 times clockwise and reverse direction for another 10 times.

Summary

If you feel a little bit unstable and require a bit of support that doesn’t exhaust you, you are well-advised to try out a gym ball. Let your body do the work for you and reap all the great benefits with Meglio.

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