Can yoga balls relieve back pain? Why can yoga balls help with childbirth?

Yoga is a very popular sport nowadays, and there are many yoga training methods. Some of them can help us relieve some physical discomfort. So can yoga balls relieve back pain? Why can yoga balls help with childbirth?

Yes. 1. Fitness ball prone bridge: Support your ankles on the top of the fitness ball, support your hands with shoulder width, directly below your shoulders, and stretch your arms. Contract your abdomen to keep your spine in a neutral position and your back straight. Hold for 30-60 seconds according to your ability, 3-5 sets. Strengthen the stability of the trunk and shoulder blades. This exercise has a certain preventive and rehabilitation effect on lower back pain.

2. Bridge: Lie on your back with your heels on a fitness ball, arms straight out at your sides, and abdominal muscles contracted to keep your spine in the middle position. Slowly lift your hips until your heels and shoulders are in a straight line, breathe normally, and keep your spine in the middle position. Hold for 10-30 seconds each time, and repeat 3-5 times, depending on your ability. This exercise strengthens the muscles of the posterior thigh, gluteal muscles, and lower back muscles, and improves the control of the trunk. This exercise has a certain preventive and rehabilitation effect on lower back pain.

3. Fitness ball exchange exercise: Lie on your back, stretch your legs and hold the ball above your body, stretch your arms and hold the ball in your hands. Slowly drop to the ground with the ball between your feet, and slowly drop your arms behind your head until your waist is arched, then return to the top of your body, hold the ball in your hands, and slowly drop to the ground. The entire exercise process, that is, the ball is exchanged between your hands and feet, should be repeated 15-30 times, 3-5 sets, depending on your ability. It can strengthen the abdominal muscles and the inner thigh muscles. This exercise is suitable for anyone, especially those who cannot bend over due to lumbar problems, and has a certain preventive and rehabilitation effect on lower back pain.

Sitting on a yoga ball in the late pregnancy can open the pelvis, help with childbirth, and reduce the length of labor. In fact, pregnant women practicing yoga are very beneficial to both pregnancy and childbirth. Pregnant women practicing yoga can enhance physical strength and muscle tension, enhance the body's sense of balance, and improve the flexibility and flexibility of the entire muscle tissue. At the same time, it stimulates the glands that control hormone secretion, increases blood circulation, accelerates blood circulation, and can also control breathing well. Practicing yoga can also massage internal organs. In addition, yoga for the abdomen can help reshape the body after childbirth. Yoga is beneficial to improve sleep, eliminate insomnia, make people healthy and comfortable, and form a positive and healthy attitude towards life. Yoga also helps people to self-regulate and integrate the body and mind. But it should be noted that yoga is not the only way to make pregnancy and childbirth safer and smoother. Yoga only helps pregnant women to exercise properly throughout the pregnancy process. "Childbirth" consumes a lot of physical energy, so most pregnant women feel fear and anxiety before childbirth, which is a normal phenomenon. Practicing yoga can make this process easy and simple and help pregnant women maintain a peaceful state of mind before childbirth.

First, it can effectively help relieve back pain. If you try to keep your back close to the yoga ball, it can help reduce the impact on the joints, and at the same time help relax the back and relieve back pain.

Second, it can help to achieve a massage effect. When using a yoga ball, the body will be in contact with the ball surface as much as possible, and most yoga balls are made of relatively soft PVC material. When the body is in contact with it, it can produce a massage effect, which helps to promote blood circulation.

Third, it can help improve balance. When working out in the gym, using a yoga ball can help train a person's balance and improve it. A simple action of sitting on a yoga ball can help improve your balance. Some friends have relatively poor balance, and if they use yoga balls frequently, it can actually be improved.

Most young people nowadays sit all day long, and they will have backaches after sitting on a bench all day. In addition, the outdoor air pollution is serious, and many people are reluctant to go out, so there are even fewer opportunities for exercise. Regular yoga ball exercises can promote blood circulation, enhance lung capacity, relieve fatigue, and achieve the purpose of strengthening the body. Regular yoga ball exercises can improve the flexibility of the human body and correct the body posture. Through the movements of some specific parts, the imperfections caused by long-term incorrect sitting and standing straight can be adjusted. For example, the adjustment of high and low shoulders, hunchbacks, etc. Some movements of yoga balls are difficult to practice. Some people pursue difficulty, which may lead to excessive use of the spine, resulting in degeneration and wear of spinal cartilage. Yoga balls are not stable and difficult to control. In the process of practice, they require high coordination of muscles and body. Some beginners, if they rashly adjust difficult movements that they cannot control, are likely to fall from the ball and get injured.