The members I teach in the new Pilates studio at San Francisco Tennis Club have been on the ball — the stability ball, that is — for years. They have discovered that, just like the Pilates method, training on the ball improves core strength, muscle tone, flexibility, and posture, plus it provides the added benefit of balance.

Though not traditionally part of the Pilates method, stability ball exercises do incorporate many of the same principles:
• Stretching and strengthening are often combined within the same exercise.
• Stabilization of the spine is an important concept in improving posture and preventing injury.
• The body is strengthened from the inside out, first working the muscles closest to the core of the body, then progressing to the larger muscle groups of the extremities.
• Whole-body movement is preferred over isolating separate muscle groups.
• All major muscle groups are strengthened and stretched equally, creating a sense of balance and symmetry throughout the body.

The stability ball’s main advantage over Pilates is its unstable surface. To perform any exercise with the ball, you must not only use the muscles required to execute the movement, but another set of stabilizing muscles in your torso just to maintain balance. These deep abdominal and back muscles are often referred to as "core" muscles.

When training on the ball, these muscles are strengthened through a reflex response, which causes certain muscles to contract to prevent you from falling. For example, if you sit on the ball and start to lean toward your right side, your left oblique muscles automatically contract, thus bringing your body back into balance. Hundreds of these small-muscle contractions are involved in balancing, which ultimately lead to a strong core.

Like many SFTC members, BJ Herran has discovered muscles previously unused. "I have been doing Pilates for several years," she says, "but have always had trouble with a couple of the exercises. When I started taking the ball class, I was able to feel my abdominal muscles working in a new way." Finding those core muscles has since enabled Herran to fine-tune her Pilates technique.

Many club members attest the stability ball has enhanced not only their general fitness level, but also their tennis game. As range of motion increases in the hips, back, and shoulders, there is a corresponding improvement in agility on the court. "For most of us amateur players," member Loren Nordlund says, "the areas that get most overlooked are footwork and setting up for the shot. You really need to optimize your flexibility from the hips down in order to improve." In addition, Nordlund asserts, "I’m not relying on the arm for power as much as I used to." This newly discovered awareness of his core has freed him to concentrate on perfecting elements of his swing.

Other members say they like to use the ball because of the way their aches and pains seem to vanish by the end of class. Sore muscles need gentle stretching, and the ball allows the body to roll into the precise position that gives the best stretch. "As soon as I started working with the ball," member Sean Toland says, "it allowed me to stretch areas that I was never able to get to on my own. Within a few weeks, I have been able to almost eliminate my back pain altogether."

As in Toland’s case, most aches and pains typically occur in the lower back. Studies show that 80 percent of adults suffer from back pain at some point during their lives. Pain can be caused by a traumatic injury, a degenerative condition, repetitive stress, overstretching, or poor posture.

When poor posture is the culprit, both Pilates and the stability ball can significantly reduce the occurrence of pain. Not only do these methods strengthen the abdominal and back muscles, they also teach how to find and maintain a "neutral spine" position. Neutral spine is the natural alignment of the spinal column where there is the least amount of stress on the back’s muscles, tendons, ligaments, discs, and joint structures. While weak core muscles lead to increased strain on the back, a strong core is better able to support the spine in a healthy alignment.

The five exercises that follow are designed to stretch and strengthen the back muscles and should give some relief to chronic back pain sufferers. If you are one of the lucky 20 percent who haven’t suffered from back pain, practicing these exercises will help to keep your back pain-free, supple, and strong. (Note: If you have severe back pain or suspect a serious injury, see your doctor before trying these, or any, exercises.)

SHOULDER BRIDGE. Lie on your back, resting your legs on top of the ball with your knees bent. Rolling through your spine one vertebra at a time, slowly press your hips up toward the ceiling. From there, roll your spine back down to the floor.

QUADRUPED. Lie with your stomach on the ball and both hands and feet on the floor. Raise your opposite arm and leg into a horizontal position. Hold your balance for 5-10 seconds. Repeat on the other side.

FLAT BACK. Sit on the ball. Slowly walk your feet forward until your shoulders and head are resting on top of the ball. Press your hips up in line with your knees and shoulders, and reach your arms over your head. From there, reach your arms forward and walk your feet in, bringing yourself back to a sitting position.

BACK STRETCH. Sit on the ball. Slowly walk your feet forward until your lower back is resting on the ball. Straighten your legs and allow your body to lie back and drape over the ball. Your arms may reach overhead, or place your hands behind your head to support your neck.

SIDE STRETCH. Lie sideways on the ball with your legs straight, your top leg in back, and your top arm overhead. Repeat on the other side. (Try rolling into the Back Stretch position as you transition from one side to the other.)

Elisabeth Crawford has been a Pilates instructor at San Francisco Tennis Club since 1998. She is the author of Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates.

ON THE SHELF
Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates by Elisabeth Crawford. (Published by Equilibrio) This 155-page book offers a complete guide to combining Pilates with a stability ball, starting with the history of the ball and the Pilates method and ending with sample workouts and references. Inside is everything you’ll need to know to add conditioning and toning to a workout routine. (www.balanceontheball.com)

The Complete Idiot’s Guide to Body Ball Fitness by Karon Karter. (Published by Alpha Books) The ball makes any old exercise new again, according to this author. This easy-to-use manual includes three complete workouts for varying fitness levels and goals. Hundreds of photographs and illustrations help the user with step-by-step visual instruction.