One of the benefits of Swiss ball exercises for seniors is the ability to target specific muscles. In particular, the exercises that strengthen the core will improve your core strength.
You should be careful not to strain the spine or experience shortness of breath during any of these exercises.
In addition, you should avoid exercises that involve spinal flexion, twisting, or extension.
Leg lifts help strengthen the quadriceps muscles
Seniors who are seated on a Swiss ball can perform leg lifts as a part of their exercise routine. These exercises strengthen the quadriceps muscles, which support the knee joint.
When performing these exercises, seniors should aim to lift their leg as high as they can comfortably manage without straining their knee joints.
To perform this exercise, seniors should sit on an exercise ball and raise their leg straight. The knee should act as a hinge, which helps in making the lift as stable as possible.
Then, they should hold the leg lift for five seconds and then switch to the opposite leg.
Leg lifts are also an effective way to build hip strength.
Strengthening core muscles with swiss ball exercises for seniors
Swiss ball exercises are among the most challenging exercises for the core and lower body.
The exercises require bending forward, twisting the spine, and straightening the spine.
The core muscles are engaged, resulting in improved flexibility.
The exercises require proper posture, with the head and eyes facing forward and the knees slightly bent.
The length of time spent in each position depends on the level of resistance.
For those who want to perform Swiss ball exercises for seniors, a Swiss ball can be purchased from a sports equipment store or most gyms. It is sturdy and can withstand daily use by seniors.
You should make sure to keep it free of dirt and rust. It is also important to ensure that your senior does not trip over the ball as it may cause pain to the lower back.
In a study using fifteen elderly participants, researchers studied the effect of Swiss ball exercises for seniors on muscle EMG activations. After performing the exercises, the participants’ electromyography signals increased significantly.
Avoiding shortness of breath during swiss ball exercises for seniors
While Swiss ball exercises for seniors are good for the body, they should be performed with caution.
If you feel short of breath or have pain, it’s best to stop the exercise before it’s too late.
Pain will decrease your range of motion and force you to stop sooner than you might have liked.
To avoid this, start slowly and gradually increase the time you spend on each exercise.
Also, make sure you wear shoes that have a heel so that you have better traction on the Swiss ball.
Swiss Ball Hip Circles are a great way to get your hips moving while still maintaining your balance. You can do this exercise with your knees bent and your arms stretched out to the side.
Once you have reached a 90-degree angle, you can then slowly lift one knee and hold it for three seconds.
Avoiding exercises involving spinal flexion, twisting or extension
For seniors, avoiding exercises involving spinal flexion, twisting, or extension can help protect against back pain.
These movements often involve the spine arching or bending forward, and can aggravate spinal conditions, such as a herniated disc.
Excessive spinal flexion can cause the intervertebral discs to be damaged, resulting in a herniated disc. This is caused when the annulus fibrosus breaks and the nucleus pulposus leaks out, causing pain and other nerve symptoms.
So, in conclusion, if you are feeling adventirous, please do try Swiss ball exercises for seniors but at the same time don’t overdo things.