The exercise ball was first known as the Swiss ball and was developed in Italy in 1963. It was originally used as a therapy ball for patients struggling with injuries and neurological issues. It is now a fitness industry standard and is used in fitness centers, gyms, home gyms and therapy centers worldwide. The exercise ball is now even used in the corporate world where some companies are removing office chairs and replacing them with exercise balls for daily core strengthening.
Uses
Exercise balls provide opportunities to improve core strength and stability as well as flexibility, muscular strength and endurance. The exercise ball can replace a chair, weight bench or other piece of exercise equipment to help create a fun and inexpensive exercise routine. You can use other resistance sources such as bands or weights to help overload the muscles or use the ball itself as an external resistance in core and stretching exercises.
Exercises
A stretching idea is to lie over the ball on your back to stretch your abdominal muscles as well as lying on your stomach allowing the curvature of the ball to stretch the spine and back muscles. To increase core strength and endurance complete crunches using the support of the ball. Perform other muscular strength and endurance exercises using bands or dumbbells by sitting or lying on the ball. Examples could include chest flies or chest presses while lying supine or on the back. Stability balls can be applied in multiple scenarios and movements to implement a routine for anyone.
Benefits
The exercise ball provides individuals with the tools to create a routine that works for them personally. The learning curve in understanding and maintaining your ball is minimal and can be used professionally or personally for any age group or fitness level. The American College of Sports Medicine and the American Council on Exercise both recommend the exercise ball as a means to help increase fitness levels as well as decrease back pain.
Sizes
There are five basic sizes of exercise balls that provide solutions for multiple fitness scenarios. Sizes range from small to extra-extra large depending on the individual's exercise or therapy needs and height. When choosing a ball pick one that allows you to sit on the ball with good posture with your knees and hips are at a 90-degree angle. Ball sizes range from 30cm to 85cm.
Safety
Make sure to properly inflate your exercise ball by reading directions and correctly applying instructions. When using your exercise ball remember to maintain natural and good posture of the spine, create more stability by placing your feet about hip width apart and use a wall for support at the feet or back to keep the ball from moving forwards or backwards. Remember to complete proper lifting and exercise techniques including breathing techniques. Exercise balls can be a durable piece of exercise equipment and will last for a long time if you follow the manufacturer's directions and care instructions. Make sure to clean your exercise ball regularly to minimize the spread of bacteria.
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