The exercise ball crunch more effectively works your abdominal muscles than the standard crunch.  Many of the back issues we see could be resolved in much less time if patients incorporated this and other core/abdominal exercises into their daily routines.

To perform the exercise ball crunch:

1. Lie face-up with the ball supporting your low back.  Your feet should be flat on the ground wider than shoulder width apart.  You should feel stable on the ball.
2. Cross your arms over your chest and keep your head in a neutral position between your shoulders. Don't flex your head forward.
3. Extend backward over the ball until you feel a slight stretch in your abdominal muscles or your upper back is lying comfortably on the ball.  This is your starting position.
4. Contract your abdominal muscles, curling your upper body up, approximating your lower ribs to your pelvis.  Make sure you do not lead with your head.  Keep your head neutral between your shoulders.  The ball should remain stable.
5. Pause at the top for 1 second and then slowly lower your body back down to the starting position.

Repeat the exercise for 10-20 repetitions.  Add sets of 10-20 repetitions as your strength increases.  Each repetition should take at least 5 seconds to perform (2 seconds up, 1 second pause, and 2 seconds down).

Size Counts

It is important that you are using the size ball that fits your body properly.  We recommend the following:

55 cm ball for people 4'11" to 5'3" tall
65 cm ball for people 5'4" to 6'0" tall
75 cm ball for people 6'1" to 6'9" tall

Once you have selected the appropriate size, make sure it is inflated properly.  If the ball is inflated properly, you should have a 90° bend in your ankles, knees, and hips while sitting upright on the ball.  Vary the inflation of the ball until it fits you properly.