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JohnnyCoho
- Thread starter anthrax
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JohnnyCoho
New member
Anthrax said:
This could take awhile if ya wanna know exacts on how I built my core using the ball & what I do on it daily now (let me know how much more ya wanna know, specific movements & set up, ect. ) Also should mention the addition of medicine balls as well.
Started off on the Swiss Ball with bad back at physical therapists. (after first day at PT,..bought my first Swiss Ball) Started with Flexibility Excercises and use these daily still at home and before scheduled workouts.
Flexibility Excersises:
- Spinal Extension
- Lateral Side Stretch
- Supine Hamstring Stretch
- Standing Lat & Pectoral Stretch
- Kneeling Posterior Shoulder Stretch
After Flexibility Excersises On the Ball I moved on to Core Stabilization and Ab & Lower Back work. Bought a second Swiss Ball along with a medicine ball.
Core Stabilization Excersises
- Jackknife
- Bridge T Fall-Off
- Ballance Push-Up
- Kneel on Ball
- Kneeling Roll-Out
- Hip Extension Knee Flexion
- Ball Walk Around
Abs And Lower Back
- Abdominal Crunch
- Abdominal Side Crunch
- Reverse Back Extension (reverse hyper using swiss ball)
- Bridge Russian Twist with Medicine Ball
- Twister with Medicine Ball
- Kneeling Ball Walkout
Did other Swiss Ball work with weights before moving on to Westside Program and now keep with Flexibility Excersises (daily) along with some core work just to keep myself in check.
Thanks for your input JohnnyCoho,
I didn't realise you could so much on a Swiss ball
I'm also using it to stretch my lower back and my shoulders
I've a trully screwed back
I've been able to avoid back surgery so far but I know I have to be careful when doing GM, DL, squats ...
so I'm looking for anything that could counterbalance the stress put by those exercises on my lower back
As for the shoulders I'd like to emphasize the underdeveloped rear delt/rhomboids compared to the chest
I didn't realise you could so much on a Swiss ball
I'm also using it to stretch my lower back and my shoulders
I've a trully screwed back
I've been able to avoid back surgery so far but I know I have to be careful when doing GM, DL, squats ...
so I'm looking for anything that could counterbalance the stress put by those exercises on my lower back
As for the shoulders I'd like to emphasize the underdeveloped rear delt/rhomboids compared to the chest
JohnnyCoho
New member
Anthrax said:Thanks for your input JohnnyCoho,
I didn't realise you could so much on a Swiss ball
I'm also using it to stretch my lower back and my shoulders
I've a trully screwed back
I've been able to avoid back surgery so far but I know I have to be careful when doing GM, DL, squats ...
so I'm looking for anything that could counterbalance the stress put by those exercises on my lower back
As for the shoulders I'd like to emphasize the underdeveloped rear delt/rhomboids compared to the chest
The Chronic Degenerative Disc thing is somthing I've got,.. but is somthing I choose not to let beat me!!!
I too have to be very careful when doing anything involving my back weather it be lifting or wrestling where concentration on form and listening to my body is everything now!! A lot for me also was doing Deads & Squats again while building my core; started off on them going really light just to get my form down (and corrected from using in-proper form for such a long time..was like breaking a bad habit) and built them up over time. For me also I had to get a lot of my weak links together along with my core, like my Hamies.
How's your core?... Really?
Like I said I was truly humbled when first starting with the Swiss Ball,.."thought" I had a great core on which to build off of...didn't really at the time, but do now.
Don't quite understand, "counterbalance the stress put by those exercises on my lower back"??? For me it was pretty much about doing my compounds with good form and building my whole body & core together. Doc says one of the reasons I'm no longer in extreme pain anymore is because my whole body is working now to support my back...and its working.
Just a side not for ya; Just kinda joking around with my Doc I asked, "So what yer saying is I have to be like Jack Lalane when I'm old?" Doc replyed with, "If yer not you'll most likely be crippled or in a wheel chair" Was a huge wake-up call for me!!
Building strong muscles is certainly the surest way to prevent further injuries
and squats and DLS are good candidates to acheive a strong core
I'm just afraid to do the wrong lift, the one heavy lift you do with improper form because you're tired, you don't pay enough attention or you want to impress the hot chick behind you
As for my "counterbalance the stress put by those exercises on my lower back" comment I meant that GMS, DLS and T Bar expose your discs to huge sheer forces and I thought that exercises like doing a bridge on a Swiss ball could alleviate spinal compression
and squats and DLS are good candidates to acheive a strong core
I'm just afraid to do the wrong lift, the one heavy lift you do with improper form because you're tired, you don't pay enough attention or you want to impress the hot chick behind you
As for my "counterbalance the stress put by those exercises on my lower back" comment I meant that GMS, DLS and T Bar expose your discs to huge sheer forces and I thought that exercises like doing a bridge on a Swiss ball could alleviate spinal compression
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