Undoubtedly the biggest fitness related buzz`word so far this decade is “core stability”. So what is core stability and how do I get it?

Core stability refers to the strength of the intrinsic muscles of the spine, notably the Erector spinae group which includes three long bands of muscle tissue which start on the sacrum at the base of the spine and end up in your neck and base of the skull.

Also included in this group are tiny muscles embedded deep in the bony nooks and crannies of the spine, the intertransversarii, interspinalis and rotatores muscles which further help to keep you balanced. All these muscles acting together help keep your spine healthy and pain free. Dysfunction occurs when these muscles are weak or out of balance with muscles at the front of the spine such as the iliopsoas (aka hip flexors) and the ABS.

The Body Ball (aka Fit Ball, Swiss Ball, Physio Ball, Just Plain Big Old Ball) is arguably the simplest and most powerful piece of fitness equipment on the market today. Unfortunately, most people just buy it, roll on it two or three times and leave it in the corner to gather dust (or worse yet, just leave it deflated under the bed).

As a Registered Massage Therapist, I use the ball with clients on a daily basis and have had opportunity to train with Physiotherapists using this wonderful device to rehabilitate various physical conditions. So, get strong from the inside out! Here are a few of my favorite ball exercises to increase core strength and decrease back pain.

written by Pierre Patenaude, RMT for the Arbutus Clinic Newsletter