Replacing your office chair with a stability ball may sound silly, but the benefits are well worth a few inquiring glances from co-workers. Sitting on a stability ball may improve core strength and balance, according to the Mayo Clinic. Sitting on a ball at your desk may also improve your ability to stay focused on work and increase your flexibility, as it did for students in a 2001 study on the "Use of the Stability Ball as a Chair in the Classroom." Before you head to the sporting goods store to grab the first ball you see, you need to figure out what size is right for you.
Selecting the Correct Size
Step 1
Purchase a ball that is 65 cm in diameter if you are between 5 feet 2 inches and 6 feet tall. Purchase a ball that is 55 cm if you are shorter than 5 feet 2 inches and a ball that is 75 cm if you are taller than 6 feet. Inflate the ball fully and then let out about 5 percent of the air.
Step 2
Sit on the ball with your body turned sideways to a mirror. Bend your knees to 90 degrees and align your lower legs to be perpendicular to the floor. Check if your thighs are parallel to the floor. Let out a little air or add some air if your thighs are slightly higher or lower than parallel.
Step 3
Try one size higher ball if your knees are higher than your hips so that your thighs slope downwards from the knees instead of being parallel to the floor. Try one size smaller if your hips are significantly higher than your knees so that your thighs angle upwards from your knees.
Correct Sitting Posture
Step 1
Sit on the ball with your knees bent and your feet flat on the floor. Shift your hips side to side slightly to find a position when your weight is distributed evenly on each side of your buttocks. Feel your "sitting bones" pressing into the top of the ball.
Step 2
Round your shoulders and drop your arms into your lap to slouch as much as possible. Straighten your spine completely in the opposite position of slouching. Pull your shoulders back and hold yourself as straight as possible. Relax slightly to settle into good posture, allowing for a neutral spine position in your lower back that is neither arching nor rounding your back.
Step 3
Stand up and walk around or stretch every 30 minutes. Do not cross your legs or round your shoulders, but do move around and change positions periodically.
Things You'll Need
- Exercise ball
- Mirror
- Pump
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