Exercise balls, also known as stability balls, aren't just used for exercises such as variations of the traditional crunch or as a base for a dumbbell fly. Some people also use them as a chair, which can force muscles such as your abdominals and hamstrings to work harder to keep you stable, thus giving you a workout. If you've decided to swap out your chair for an exercise ball, whether at home or in the workplace, basic guidelines can help ensure a healthy transition.
Step 1
Clear away all debris and sharp objects from around you. The last thing you want is to roll or tumble off your exercise ball and hit a sharp, hard object.
Step 2
Remove the chair that's currently in your sitting position, whether it's at your workdesk or at your dining table.
Step 3
Roll the exercise ball to where you wish to sit. Place yourself firmly on the top of the ball.
Step 4
Spread your feet 2 to 3 feet apart to lend stability while sitting. Keep your back straight and shoulders square. Don't slouch or arch your back, a common temptation when your back isn't pressed against the flat back of a traditional chair.
Step 5
Adjust your desk or table height if you're working at a computer workstation. Because exercise balls can't be raised or lowered like a traditional office chair, your desk should be lowered appropriately to ensure proper ergonomics. When seated on your ball, the desk should be just high enough so that your elbows create 90-degree angles when you're using your keyboard.
Things You'll Need
- Exercise ball
References
- "American Public Health Association"; Public Health Implications While using a Stability Ball at a Workstation; Kelly Baute, et al.; November 2009
- Princeton University Environmental Health and Safety: Computer Workstations
- Cornell University Ergonomics Web: How Ergonomic are Ball Chairs
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