Exercise balls are pieces of exercise equipment that are used for stretching, core training, cardio and strength training. Getting the proper size ball for your height and learning how to sit on it correctly are the first steps to using a ball efficiently. A ball that is too small or too large will put your body in an improper alignment. You can also sit on a ball instead of a chair at work or at home to train your core muscles and improve your balance.
Step 1
Sit on the top of your ball with your feet flat on the floor. Your knees should be directly above your ankles and your hips should be at the same height as your knees. Inflate the ball more if your hips are below your knees. Deflate the ball if your hips are above your knees.
Step 2
Sit up straight. Do not slouch. Imagine a string in the center of your head pulling you up so that your spine is as straight as it can be.
Step 3
Slide your head back with your chin parallel to the floor. This will correct a forward head, which is a postural distortion.
Step 4
Drop your shoulders as far away from your ears as possible and pull your shoulders back.
Step 5
Tilt your pelvis so that your lower back is not arching, and your buttocks are not sticking out. Squeeze your ab muscles by trying to pull your belly button in towards your spine. Keep your abs tight while sitting on the ball.
Tips and Warnings
- Scoot the ball as close to your desk or table as possible so you do not round your shoulders forward to reach an object like a keyboard. Exercise balls are also called stability, yoga, Pilates and physio balls. Your height determines what size ball you should have. People below 4 feet 8 inches should use a 45cm ball. People between 4 feet 8 inches and 5 feet 4 inches should use a 55cm ball. People between the heights of 5 feet 4 inches to 6 feet should use a 65cm ball. Anyone taller than 6 feet should use a 75cm ball.
- Some stability balls are not as strong as others. Some can burst out from under you. Buy an anti-burst ball. Sitting down for most of your day not only can lead to poor health and excess weight, but it can also restrict the flow of blood to the muscles in your back. Muscles fatigue when they are not provided with enough oxygen-enriched blood. Tired muscles can contribute to bad posture and strain on your lower back. Get up frequently and move around to increase blood flow often. Stand as much as possible.
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