With their bright colors and bouncy attitudes, stability balls can add a fun challenge to nearly any type of workout. By actively engaging your core muscles throughout the entire workout, a stability ball allows you to turn any exercise into a full-body fitness session. To ensure safety and comfort, there are considerations to make when selecting and using a stability ball.
Size
Stability balls are available in a variety of sizes, from approximately 30 cm to 85 cm tall. When shopping for an exercise ball, choose the size that allows you to maintain a 90-degree angle at your hips and knees when you are sitting on the ball with your feet on the ground. As a general rule, your knees should be level with or slightly lower than your pelvis. If you choose a stability ball that is too tall for your height, your risk of losing your balance greatly increases. Choosing a stability ball that is too short for your height can cause back strain and pain.
Shopping Tips
Along with selecting the right size, there are other factors to consider before purchasing a stability ball. Check the ball's weight limit to ensure it supports your body weight. Ideally, choose a ball that claims to be resistant to bursting. These types of exercise balls are designed to deflate slowly in the event of a puncture or tear. If the exercise ball is not burst-resistant, it could burst suddenly from excess weight or pressure.
Safety
Your stability ball must always be inflated to the manufacturer's recommendations. Review the included instructions to determine your ball's proper inflation level. Since regular use causes the stability ball to slowly lose air pressure, check the ball's inflation every few days. When you are sitting or lying on the ball, keep your feet shoulder-width apart on the ground to improve your balance. If necessary, perform exercises with the ball resting against a chair or wall to prevent it from rolling away. If you struggle with maintaining your balance on the stability ball, place cushioned mats or pillows on the ground around the ball.
Maintenance
Most stability balls are made from durable materials and can last years with proper care. Before using the exercise ball, scan the ground quickly to ensure it is free from debris or sharp objects that could puncture the ball. If possible, only use the exercise ball on a clean, smooth surface. After exercising, clean the ball's surface with warm water and mild soap. However, avoid using harsh chemicals that could potentially damage the material. Allow to air dry or dry gently with a clean towel. Avoid deflating the exercise ball after every use, as this can reduce the lifespan. When storing the ball, do not squeeze it into tight spaces or leave it in an area with extremely hot or cold temperatures.
References
- Spine-Health; Choosing the Right Exercise Ball; Ron S. Miller; October 2003
- Workouts For You; Play Ball to Get Fit; Lynn Bode
- American College of Sports Medicine: Selecting and Effectively Using Stability Balls
- Gaiam Life: Top 10 Balance Ball, Exercise Ball & Stability Ball FAQs
- Fitness For Weight Loss: Top 5 Exercise Ball Safety Tips
- Gaiam Life: Balance Ball and Ball Chair FAQs, Reviews & Tips
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