Problem with Stability Ball in PLB

[FirmNurse]

Me again! I did PLB for the first time last night. I had quite a bit of trouble with the hamstring work using the stability ball. Wow! I could NOT keep the ball from rolling away. My legs were rocking the whole time and I was afraid that I might hurt my back trying to keep the ball steady.

I am using the 55cm ball. Do you think that over-inflation could be the problem? But it seems like Cathe makes about the same depth of indentation when she places her foot on the ball, so I'm not sure.

Does this just take more work? If this is a normal problem, just let me know and I can deal with it. Like I said, it was my first time through so I might just need to "get the hang of it". Thanks.

 

[rcook]

Hi Jackie, yes hang in there, the stability ball work isn't easy, it does take work and time to get the hang of...... Rhonda:7

 

[Cruncholi]

This is extremely difficult work to master. Hang in there. I have improved, but I still look nothing like Cathe after having the video for over a year.

 

[momto2bratz]

Hi Jackie,

I had trouble the first few times too. It is a lot of hard work! I would just suggest to keep the ball a little closer to you so you don't strain your back. I usually keep the ball a few inches away from my buttocks. Good luck!!

Aila

 

[wendyloo]

You might want to putting the ball against a wall the first few times, too. Just so you can get used to the new surface of the ball, without having to deal with the balance aspect as much.

Personally, I have trouble with keeping my hips off the floor in the inner thigh and hamstring pull-ins--you know which ones I mean? It really hurts my back to do those, although I have found that these too get better with consistent use of this video. I'm not sure how to explain what I changed, but there is a way to make this posititon work so that my back doesn't hurt...

 

[TarHeelMom]

Hi Jackie!

The hamstring work on the ball in PLB is something to work up to. Don't be surprised if today or tomorrow you feel a lot of soreness in the backs of your knees and in the surrounding connective ligaments, because all those structures have to work hard to help stabilize you on the ball. Those are structures you need to take great care with, too, so if you feel too much soreness now, that's your signal to modify the move and work your way up to Cathe's version.

Overinflating the ball can make a big difference -- as Cathe has pointed out, a slightly less inflated ball is more stable because there's literally more ball in contact with the floor. But even with the "right" inflation, this move requires so much core strength and balance -- it really should be treated as a super-advanced move, IMHO.

I find that if I've been away from PLB for a while, I have to ease back into this ball work or else risk injury or at least extreme soreness in those knee/ligament areas. Here are a few suggestions for modifications I make to ease back into the hamstring single-leg lift on the ball. (I find that if I modify that move, I can usually complete the rest of the ball work fine -- sometimes I have to drop a few reps on the other moves, but nothing is as taxing as the hamstring single-leg movement! )

First, I find it useful to do Brenda's modified version of the hamstring work (foot up on the High Step instead of on the ball.

If even that still feels wobbly, I stabilize the High Step against the wall so that it won't slide, and really dig my heel into the step.

And if I need even more stability, I put the High Step up against the wall AND position my heel on the step close to the wall so that when my heel is really "dug" in to the step, the tip of my shoe can LIGHTLY make contact with the wall. I find that that little tiny bit of contact with the wall helps me to focus my stabilizing efforts.

Keep working at it and take it slowly and patiently -- tough stuff but great rewards!

http://www.click-smilies.de/sammlung0903/sport/sport-smiley-003.gif Kathy S. http://www.click-smilies.de/sammlung0903/spezial/spudniks/spudniklifter.gif