A yoga ball provides benefits, such as core strengthening, which helps improve posture and ergonomic positioning. It also assists with performing deep bends and stretches, which can help relieve workplace tension. The most common way to use a yoga ball at work is to trade in an office chair and instead sit on the balance ball. This forces a person to sit up straight and engage the core muscles.
Step 1
Choose the right size ball. The legs should be parallel to the ground as you sit on it. Choose the 35 cm ball if you are under 4'8" tall. Choose the 45 cm ball up to 5'5" tall. Choose the 55 cm ball if you are up to 6'0" tall and choose the 65 cm or 75 cm ball if you are taller than 6'5" in height.
Step 2
Position the ball where you would normally have the office chair. Adjust the workplace for the changes so that your mouse, keyboard and monitor are still at ergonomically comfortable positions to prevent wrist, neck and eye strain.
Step 3
Sit on the ball in a comfortable upright position. Rock back and forth and gently come to a stop at a neutrally balanced position. Sit up straight with the shoulders over the hips and the neck in a neutral, forward position.
Step 4
Try to remain steady on the ball. Engage the core muscles to keep the ball from moving and to keep yourself upright. Avoid letting the ball move too far forward or too far back so that you are in a slouched or reclined position on the ball. Maintain an upright posture.
Step 5
Stick with it to enjoy maximum benefits. It may take several weeks before you notice the benefits, but in time you will experience increased blood flow to the legs, decreased leg and ankle swelling, better posture and stronger core and abdominal muscles.
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