A stability ball, also known as a fitness ball or Swiss ball, is an inexpensive piece of exercise equipment that turns a spare bedroom into a gym. With one, you can work your upper body, lower body, core, and even do cardio. However, if you're considering buying a stability ball, you need to make sure you get the right size.
General Guidelines
There are five sizes of fitness balls. Manufacturers define size as ball diameter, measured in centimeters. The five sizes are 45 cm, intended for use by those less than 5 feet tall; 55 cm, which are best for those 5 feet 1 inch to 5 feet 8 inches tall; 65 cm, for those 5 feet 9 inches to 6 feet 2 inches tall; 75 cm, best for those 6 feet 3 inches to 6 feet 7 inches tall; and 85 cm, for those 6 feet 8 inches or taller.
Sizing Your Fitness Ball
You can be sure you have the right ball for your height by taking a seat on it and checking your body alignment. When you have the right size stability ball, you should be able to sit on the ball, feet flat on the floor, with your knees level with your hips. Also, your hips, shoulders and ears should form a straight line. If you have to lean forward, backward or to the side your ball may be the wrong size or not properly inflated.
Considerations
Sometimes, you may need to use a stability ball other than the one recommended for your height. For example, when you sit on a stability ball, you compress it, and if you are not of an average weight, you may be need to compensate for that. For example, heavier individuals may need a larger ball to achieve the proper body alignment. Also, you may need to adapt inflation to your fitness level. MayoClinic.com recommends beginners use softer balls and fit individuals use firmer ones.
Safety
Once you've found the right size stability ball for you, you need to take some precautions to avoid injuring yourself. Consult your doctor before beginning any exercise program, especially if you have any back or balance problems, recommends Spine-Health.org. The website also recommends following all manufacturer instructions, doing all exercises in a slow, controlled manner, and listening to your body. Not all stability ball exercises are easy; stop before you get overly fatigued. Use common sense and enjoy your workouts.
Member Comments