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Use stability ball for core training
Stop by Health 1st’s Wellness Wednesday
table in the Children’s Hospital lobby between 10 a.m. and 1 p.m. Feb.
27 to learn about core strengthening with a stability ball.
Want to learn more about strengthening your core with the stability
ball? From 10 a.m. to 1 p.m. Feb. 27 Annie Cruzan, Stacey Backstrom and
Whitney Rathbone from the MUSC Harper Student Center will
demonstrate exercises that can be done at home or in the gym.
Handouts also will be available listing many of these exercises.
The American Council on Exercise recommends that when it comes to
choosing and using a stability ball:
- It's important to purchase the right size ball and also to
maintain the right amount of air pressure.
- When buying a stability ball, you should be able to sit on
the ball with your hips and knees forming a 90-degree angle.
Why use a stability ball? Many of the athletic activities people engage
in involve primarily the muscles of the lower body. Stability ball
exercises focus on strengthening through the core, or the muscles of
the back, chest and abdomen. Picture the core muscles as the connection
between the upper and lower extremities. The stronger the core, the
more efficiently the rest of the body can work and move.
- The firmer the ball, the more difficult the exercise may
be. Individuals just beginning training with the stability ball may opt
for one that is softer and larger. Below are the general guidelines for
purchasing the correct size stability ball. Height ball size: shorter
than 4’6” 30cm; 4’6” - 5’0” 45cm; 5’1” - 5’7” 55cm; 5’8” - 6’2” 65cm;
and taller than 6’2” 75cm.
Additional benefits include improvements in posture, balance and
muscular endurance. All this allows the body to function more
proficiently and with less risk of injury due to muscle weakness or
imbalances that are so common.
Editor's note: The preceding
column was brought to you on behalf of Health 1st. Striving to bring
various topics and representing numerous employee wellness
organizations and committees on campus, this weekly column seeks to
provide MUSC, MUHA and UMA employees with current and helpful
information concerning all aspects of health.
Friday, Feb. 22, 2008
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