Physio balls, also known as Swiss balls or stability balls, were first developed and used for physical rehabilitation in Switzerland in the early 1960s. Now the inflatable balls are used for exercise at all fitness levels. Physio balls come in various diameters and in sizes to accommodate a user's height. Choose the correct size physio ball to ensure effective exercise performance.
Choosing the Correct Size
Choose a ball that allows a 90-degree angle at the hips and knees when sitting on the ball with the feet flat on the floor. The thighs should be parallel to the floor and the ears, shoulders and pelvis should be in a vertical line, according to the Spine-Health website. The ball height can be slightly adjusted by adding or releasing air from the ball.
Height Sizing
Individuals between 5 feet, 1 inch and 5 feet, 7 inches tall should use a 55-centimeter ball, according to Mayo Clinic. A 65-centimeter ball should be used by those between 5 feet, 8 inches and 6 feet, 1 inch. Individuals 6 feet 2 inches or taller should use a 75-centimeter ball. The Spine-Health website reports that individuals 5 feet and under should use a 45-centimeter ball. Users 6 feet 8 inches and above should use an 85-centimeter ball. (See References 3)
Weight Considerations
The Spine-Health website states that individuals with a larger-than-average weight-to-height ratio should try the next larger ball size. The user's larger body composition may cause the ball to compress down more when sitting, negatively adjusting the diameter of the ball. Choosing a larger ball will help the user maintain proper form and meet the 90-degree angle requirement.
How Physio Balls Work
Physio balls work by making otherwise stable exercises slightly unstable, according to Spine-Health website. The instability causes the body to respond in order to balance on the ball. With continued use, the back and abdominal muscles will become stronger and will help stabilize the spine. Spine-Health also reports that physio balls use proprioception, which brings awareness of an individual's hands and feet in relation to space. The site states that enhanced proprioception can provide increased balance and stability.
Benefits
The Mayo Clinic reports that physio balls can help improve your flexibility and balance. They can also decrease back pain by strengthening the deep muscles of the spine and can improve muscular endurance, according to "Fitness" magazine. Exercising with a physio ball can also improve muscle strength, increase range of motion in the spine, reduce lower-back stress, enhance coordination of core muscle groups and increase blood flow around spinal discs, which may help keep the discs nourished, according to Spine-Health.
Precautions
Individuals who are uncomfortable on the physio ball or have a fear of falling; those with certain spinal injuries or spinal disease; and those experiencing an acute low back pain episode should not use the physio ball, according to Spine-Health. Follow the manufacturer's usage and care instructions exactly and start exercises slowly and carefully. For maximum benefit, consult a trained professional before beginning exercises on a physio ball.
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