If you're looking for an inexpensive, lightweight piece of exercise equipment that works your entire body, look no further than the stability ball. First introduced in America as a therapeutic aid, the ball has since become a fitness center staple. Even if you aren't an avid exerciser, purchasing a stability ball could do your body good. Simply sitting on a stability ball has health-related benefits.
Core Activation
Before using a ball, make sure you choose the right size for you height. According to the American College of Sports Medicine, most individuals under 5 feet, 5 inches should choose a ball with a 45cm circumference; those 5 feet, 6 inches to 6 feet should try a 55cm ball; and most individuals over 6 feet should try a 65cm ball. When you sit on the ball, your knees should comfortably form a 90-degree angle. Because the ball introduces instability, if you have a hard time finding your balance, deflate the ball slightly to provide a little extra stability.
Sitting on the ball activates the core muscles of the abdomen, back and hips. This activation helps with balance, which in turn assists with all functional movements. Good balance helps prevent falls and fall-related injuries.
Improved Posture
Once you've gotten the hang of sitting on a stability ball, try supplementing your office chair and recliner with a ball at work and at home. Sitting on the ball requires good posture. Unlike your office chair, you can't slouch backward or to the sides. The muscle activation required to remain upright will help you find a neutral spine position and promote good posture.
Increased Low-Back Mobility
According to Spine-Health, the muscle activation and neutral spine position created by sitting on a medicine ball leads to increased low-back mobility. Because many Americans experience regular back pain and often feel stiffness in the lower back, increased mobility could lead to decreased pain.
An article by Larry G. Merritt and Celynne M. Merritt published in "The Journal of the Canadian Chiropractic Association" followed two individuals who replaced office chairs with stability balls. In both cases, the individuals experienced reduced pain symptoms. Although the researchers acknowledged that studying only two cases couldn't provide definitive answers across the board regarding decreased back pain, they did find that the case study provides positive implications regarding pain reduction with a stability ball.
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