An exercise ball is an inflatable ball that can measure anywhere from about 14 to 34 inches or more. An exercise ball, also known as a therapy or fitness ball, is used for a variety of physical fitness purposes including as a base for doing structured aerobic exercise routines, back pain relief therapy and core body exercises, according to Spine-Health.
Exploding Fitness Balls
In 2009 ABC News reported that 3 million exercise balls were recalled for unexpectedly popping. According to the Consumer Product Safety Commission (CPSC), overinflated exercise balls pose a hazard to consumers by bursting and causing the user to crash to the floor. The CPSC received reports of various injuries including a fracture and bruises. While officially identified as a recall, the company that produces the equipment was ordered to provide updated instructions to consumers about how to safely inflate and use the balls.
Weight Restrictions
While durable, exercise balls can handle only so much weight. The exercise equipment comes with a warning explaining that the ball should hold no more than a certain number of pounds, which, depending on the brand and size could range between about 200 and 500 lbs. Accidents from applying too much weight to an exercise ball are not well documented. If you follow the instructions that come with your exercise ball, inflate the ball correctly and do not exceed its weight limitations, you're less likely to damage the ball. Also, some balls are designed to deflate, rather than pop, in response to trauma.
Office Chair Balls
In 2010, "The New York Times" reported that exercise balls are becoming a viable alternative for office chairs. A small 2008 study published in the "European Journal of Applied Physiology" by Erik Beers found that energy expenditure increased slightly when office workers did clerical work on an exercise ball. An study published in 2006 in "Clinical Biomechanics" by Stuart McGill found that sitting on an exercise ball instead of an office chair could cause uncomfortable soft tissue compression.
Emergency Room Injuries
Like any kind of gym or exercise equipment, if you don't know how to use it, you're more likely to get hurt. The CPSC reports that each year an estimated 16,500 kids are injured using exercise equipment. The "New York Daily News" reported in 2010 that 50,000 people go to the emergency room each year with gym-related injuries, including falling off exercise balls. Before using any kind of gym equipment for the first time, ask someone at your gym for a demonstration. Your exercise ball should come with instructions and exercise tips. You can also look for videos online by certified trainers explaining how to use an exercise ball safely. A fact sheet developed by Betsy Johnson from the University of Minnesota Extension suggests holding onto something stable when you first start using an exercise ball to prevent rolling sideways and falling off.
Proper Usage
According to the American Fitness Institute, most gyms and individuals do not inflate their exercise balls properly. An underinflated ball can cause leaks and affect your stability while exercising. An unstable surface forces you to use more core muscles in your abdomen and lower back, which can lead to strains. Be sure that when your ball is fully inflated it has just a small amount of give. It's also important to care for your ball properly. Leaving an exercise ball out in the sun or heat, or exposing it to salt water or chlorine can wear down the materials, causing the ball to rupture more easily.
Member Comments