Also known as physio balls, Swiss exercise balls or even physical therapy balls, these brightly colored inflated balls are used in gyms, physical therapy clinics and some fusion movement/yoga classes.
In a gym, personal trainers might use these exercise balls for core abdominal work with their clients to stabilize their spines for a safer workout. The ball also becomes a kind of chair to give the spine constant feedback, as it is hard to balance on a ball if one arches excessively.
Navigating how to sit on the ball engages muscles of the core, especially transversus abdominus, a girdle of muscle in the middle of the belly that helps one establish core strength to do any kind of physical activity.
As anyone who has ever worked out with a personal trainer quickly finds out, this type of exercise ball seems like a slippery slope at first, but over time becomes a very effective tool to teach one to engage important abdominal muscles to protect the low back, whether one is sitting, standing, playing tennis, running or doing yoga.
In a physical therapy setting, physio balls might be used to help a patient strengthen both lower abdominal muscles and long muscles on the back to reduce low back pain. The versatility of this kind of ball, in sizes that range from small to quite oversized, makes it a valuable therapeutic and training tool.
Medicine balls are balls the size of a volleyball or smaller that are made in different weights and also are used in gyms and physical therapy settings.
These medicine balls are great for developing core abdominal strength as they are difficult to hold and move without engaging the muscles of the mid-belly.
Varying in weight from 2 pounds and up, it does not take a very heavy weight to feel the work. Lifting a 6-pound ball with one's hands allows you to realize how you tend to
lift somewhat heavy objects in general.
In a physical therapy setting that focuses on occupational therapy, medicine balls can help a patient learn how to lift objects safely without straining the low back or neck.
Essentially all of these applications build an imprint or muscle memory of the body. For example, to safely lift a heavy box from the floor, it would be best to stand behind it, squat and engage the abdominal core muscles and legs when lifting---and not leaning over the box and lifting it using the low back.
What to Look for
Swiss exercise balls cost in the range of $12 to $45 or more, depending on its size. A pump will also be needed to inflate the exercise ball, and can range from $7 and up.
Medicine balls can cost in the range of $16 to $50, depending on the size and weight of the ball.
Both types of exercise balls can be purchase in many sporting goods stores, online or directly from a physical therapy clinic. Look for obvious durability in materials and test any sample available. This is especially true for the Swiss exercise ball, as the very large ones are difficult to use. Ditto for an overconfident newbie who plucks out 10-pound medicine balls only to later learn that a 10-pound medicine ball is much harder to move and control than 10-pound dumbbells.
Common Pitfalls
As mentioned above, don't be too eager to go for the largest Swiss exercise ball or for the heaviest medicine ball. Check the pump that is going to be used to inflate your Swiss ball. Most Swiss balls can be inflated with a regular tire pump, but find out at the retail outlet before you return home. Less is more with medicine balls, as even a modest 6-pound ball can be a challenge if you are new to this kind of exercise.
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