1. A Physio Ball by Any Other Name
Physio balls are soft, elastic plastic balls that range from 14 to 35 inches. Originally created as a means of physical therapy, they are now used for exercise as well. Physio balls have many names, including gym balls, fitness balls, Swiss exercise balls, yoga or pilates balls, therapy balls and more. Depending on your chosen exercise or physical therapy routine, your specific movements with the ball will vary.
2. Getting Started on the Right Ball
Never fill your physio ball to more than 80 percent of its maximum size, and allow it to sit and "stretch" for about 2 hours after it's first filling. Refill the ball as necessary to maintain its size and pliability. Make sure that you use your ball on a soft surface away from sharp objects or debris which can pop the plastic. While physio balls are very sturdy, they are not invincible.
3. An Unstable Ball for a Stable Body
Physio balls are naturally unstable, which is what makes them work so well. As you work with your physio ball, the constant attempt to balance your body and its extremities on the ball will help to strengthen your core muscles and improve your balance in general. Physio balls can help you to increase the overall strength and control of your body, increase the range of motion of your lower back, help to shape the abdominals and even improve your posture.
4. Taking Your Physio Ball a Step Further
Many people find that they can get a slow and steady workout, reduce back pain and increase comfort by using their physio balls as chairs. Not only does sitting on the ball force you to have impeccable posture, it also engages the muscles of your abdomen and low back, strengthening your spine and over time, reducing pain. Physio balls have also been used in the early stages of childbirth, as the upright seated position is often more comfortable for birthing mothers and can help direct the head of the baby into the birth canal.
5. Falling Off the Ball
Because physio balls are inherently unstable, it is important that you are prepared to lose your balance. Make sure that when you are performing your physio ball exercises you are away from any hard and/or sharp objects, such as the edges of tables, hard flooring or other objects you could fall into. This is particularly important as you are just beginning your exercise routine. With practice, you will quickly gain more confidence on the ball.
