10 Exercises to Make with Fisioball Fisiopauher Ball
More popularly known as Physioball or Fitball is a device used for fitness through ball exercises. The Fisioball Professional Fisiopauher is designed for sports and physiotherapeutic activities.
It is widely found in gyms, schools, clubs and clinics. Besides being also indicated for use in Yoga, Pilates, as well as in the physical exercises of heating, stretching and strengthening of the musculature.
Also used for kinesiotherapy, involving posture conditioning, balance, motor coordination, strength and rehabilitation. This type of treatment through physical activity through movements to favor the return of skeletal muscle function aims to maintain, or improve, muscle performance. It is possible to reduce pain by rebalancing the muscle, improving joint amplitude and posture.
Your origin
Initially the Fitballs were called 'Swiss Ball' due to Swiss physician Susan Klein-Vogelbach pioneering the use of plastic balls in orthopedic medicine in their physiotherapy clinic. Despite this denomination Swiss ball because they were first seen in Switzerland the balls are actually an invention of an Italian manufacturer.
- Uses and dynamizes the whole body;
- Improves body balance and coordination;
- Corrects bad postures helping to maintain the correct column position;
- Relieves tensions;
- Can be used by pregnant women;
- Especially indicated for people with lumbar and cervical problems;
- Excellent option of activity without impact;
- Great physical exercise to strengthen the muscles;
- Activates blood circulation;
- Recommended for any age group, it is quite safe.
The use of Fisioball for training creates an instability to the body that forces you to recruit deep muscles which ends up being difficult to happen in conventional activities. With the ball it is possible to train reaction speed of the body, making use of stabilizing muscles, which are the muscles around the spine responsible for the body posture in the movements.
If you intend to do exercises with the physioball at home, the first thing to be done is to make sure you are choosing a ball proportional to your height. If you do not have any knowledge about this type of training, we recommend the supervision of a physical education professional or instructor in the area to correctly explain techniques, intensity and number of sets and repetitions in addition to the movements appropriate for your body and purpose.
Before you start practicing any physical activity you need a check-up appointment with a doctor you trust to make sure that your body is okay and can exercise without major concerns or restrictions. In case you suffer from bone problems, prone to fractures, avoid series involving spins, rolls, folds and rotations, especially in the region of the spine.
Before you begin your series, you can warm up by doing pilates stretching activities that offer relaxation and flexibility to the body.
If you are going to use videos from the internet to learn the techniques, it is essential that you watch the video several times, trying to understand exactly what is done and explained and repeat the movements only when you are sure you have understood the guidelines. When you feel any discomfort, pain or injury, stop exercising and seek the help of a physician.
10 Ball Exercises to do with your Fisiopauher Professional Fisioball
1. Reverse bridge with ball
Aids in muscle definition in the region of the quadriceps, twins, thigh, hip and calf interiors.
Lie on your back with your feet on top of the ball, knees and thighs bent in order to form around 115 degrees
Lift your back from the floor by stretching your legs and lower yourself slowly after a short pause
Always keep the spine aligned so as not to impair your posture
2. Abdominal on the ball
It provides the loss of body fat in the abdominal area and helps in the definition.
Lie down with your lower back on the ball and place your hands behind your ears.
Move your torso up and lower yourself after a short pause.
To avoid forcing your neck, look forward and not to your knees.
3. Abdominal with legs elevated
It provides concentrated work in the abdominal area. The benefits are not limited to the abdominal area, as the lower limbs can also be strengthened by practicing this exercise with the ball.
Lie on your back with your calves on top of the ball and your arms crossed over your chest or lined up next to your torso
Move your torso up and down after a short pause
To avoid straining the neck, look forward and not to your knees.
4. Squatting
Tones and strengthens the lower limbs. It works on twins, quadriceps, inner thighs, hips and calves.
Put the ball against the wall
Crouch down with your back pressed against the ball.
Crouch until knees form 90-degree angles with legs aligned
Put your hands next to your body.
Rise up, stretching your legs and lower yourself slowly after a short pause.
5. Ball-leg tightening
Tones lower limbs, indicated exercise to strengthen posterior thigh and buttocks. It works quadriceps, interior of legs, hips and calves.
Lie on your back and hold the ball between your legs, below the knees
Squeeze the ball between both legs, joining the thighs while lifting the buttocks off the floor
Release it slowly after a short pause
Always keep your back lined up against the floor.
Exhale as you rise and inhale as you return to the starting position
6. Isometric board
Isometria is a term that means no movements. It strengthens, develops, tones and defines the abdominal muscles, the back and shoulders, and is great for improving posture.
Support the elbows and forearm on the ball and leave them aligned to the shoulders, with the tips of the feet resting on the ground
The spine should be straight and then you should contract the abdomen
In this position, you should try to stay for 30 seconds.
Relax and do it again
7. Push-ups with legs to the air
Indicated for definition of pectoralis upper, lower, interior and exterior.
Lie down with your thighs on top of the ball facing the floor, legs and back fully stretched and hands on the floor, elbows bent
Push up by stretching arms and lower slowly after a short pause
Exhale as you push and inhale as you return to the starting position
8. Jackknife with ball
It aids in the definition of the upper limbs and strengthens the lower limbs. It works the lower and upper abdomen along with the oblique.
Place your ankles on top of the ball and keep your legs straight, with your chest facing the floor, stretch your arms to get up off the floor
Keeping your weight on your arms stretched out, roll the ball in, bending your knees and hips and stretch your legs again after a short pause and repeat according to your physical conditioning
Exhale as you roll the ball and inhale as you return to the starting position
9. Ball Bridge (Pelvic Elevation)
Helps in defining the muscles of the back of the legs and glutes. It works muscles of the lateral superior limbs.
Crouch on your feet
Press the shoulder blades on the ball behind you and cross your hands over your chest without moving your feet, extend your back until they parallel the floor and lower them slowly after a short pause
Exhale while stretching your back and inhale as you return to the starting position
10. Triceps Extension
Strengthens the upper limbs. It works the triceps, inner and outer forearms.
Lie down facing the floor with your forearms on the ball, back and legs fully stretched
Push up, rolling the ball to your hands to stretch your arms and slowly return to the starting position after a short pause
Source of Exercise Tips:

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