For one simple sphere, the exercise ball's versatility is endless. Clinical use of the exercise or Swiss ball began during the 1960s by a Swiss physical therapist and has become popular ever since. However, in order to use the Swiss ball effectively, it must be sized correctly to fit you. Exercise balls are available in six different diameters and are sized according to height.
How to Identify a Properly Fitting Ball
Typically you need to fit your exercise ball according to your height. The best fit will be if you can comfortably sit on the ball with your hips and knees positioned as close to 90 degrees as possible and with your feet touching the ground. It is for this reason that the balls are manufactured in several different diameters. It is necessary for you to inflate the ball to its proper diameter. Several pumps are available: a manual foot, mattress or bicycle pump at a gas station. A trigger-cone nozzle works best when inflating your ball.
Exercise Balls Are Sized by Height
The smallest size ball that is available commercially is 30 centimeters, or cm, in diameter. This size ball is normally used for children that are under 4'6". The next size ball is 45 cm in diameter and is typically used for the child who is 4'7" to 5'0". The next size ball is 55 cm in diameter and is ideal for adults who are 5"0" to 5'6". The next ball is 65 cm in diameter and is best for individuals who are 5'7" to 6'0" tall. The next size is a 75 cm diameter ball designed for individuals 6'2" to 6"8" tall. Finally, some manufacturers even produce an 85 cm ball designed for people 6"9" or taller.
Shop for That Perfect Fit
Since this one size cannot possibly fit all, then it might be necessary to inflate or deflate the ball in order to obtain an optimal fit for yourself. For instance, if your ball is 55 centimeters in diameter, then it is typically used for the individual who is 5.0' to 5.6" tall. Since not all 55 centimeter balls are the same, just like not all 7 narrow shoes fit the same, it might be necessary for you to shop for a ball that fits best, that is, is the most comfortable when sitting.
Soft or Firm Texture
Another important factor to consider is whether your ball is soft or firm. According to Janice Eveleigh, PT BSc, BScPT, MCPA, CredMDT, CAFCI, a softer ball is recommended for the beginner. This is because it might be easier to stabilize yourself. The firmer ball rolls easier on the floor, making it more difficult for you to maintain your balance and successfully execute recommended rehabilitation exercises.
Ball Types and Materials
There are many different brands of exercise balls on the market to consider. Most of the balls are latex-free, are made with a PVC vinyl material and the adult balls can hold up to 600 to 2000 lbs. Three common exercise ball brands include the Cando, Fitball and the Theraband Balls.
The Cando Ball is made with a ribbed, non-slip PVC vinyl surface and can support up to 600 pounds.
The Fitball is made with a latex-free vinyl designed to deflate slowly if punctured. It purportedly can support up to 2,250 pounds.
The Theraband exercise Ball is also latex-free, made with a heavy duty, non-slip ribbed vinyl material, and can support up to 1000 lbs.
Other common brands being sold are Gymnic, SPRI, Gymnic, Gaiam, Valeo, Hugger Mugger, Everlast, Resist-A--Ball and Flexaball. Prices vary from about $15 to $50.
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