Exercise balls, also called yoga balls or Swiss balls, help you get into complicated yoga positions while you build the strength to do the moves unassisted. They have many non-yoga uses, too, and are used for stretching and core strengthening exercises. Some people even use them as office chairs to develop core muscle strength and improve posture while they work. Exercise balls come in different sizes, so it's important to make sure you choose the proper ball to get the most out of your workouts.
Step 1
Measure your height and compare it to package recommendations. Most people will use a 55 or 65cm ball, which are designed for people between roughly 5 feet and 6 feet tall. Purchase a 45cm ball if you are less than 5 feet tall; a 55cm ball if you're between 5 feet and 5 feet 7 inches; a 65cm ball if you're between 5 feet 8 inches tall and 6 feet 2 inches; and the 75 cm ball if you're taller than 6 feet 3 inches. Purchase the next size up if you are in-between sizes, as you can deflate it slightly to meet your specific needs.
Step 2
Test the ball to make sure it fits your body. Perform the sitting test where your thighs are straight and parallel to the ground when you're sitting on the ball. If you knees are higher than your thighs, purchase the next size higher. If your knees are below your thighs, purchase the next size smaller.
Step 3
Place your ball at your desk and test that you can comfortably perform your job functions at the proper and ergonomically beneficial height. Skip this step if you will not be using your exercise ball as an office chair.
Step 4
Perform a few basic exercises and adjust inflation. Go into several yoga poses, Pilates movements or stretching exercises to see if the ball is large enough to support you and not so large that it inhibits your movements. If you're between sizes choose the larger size and under-inflate it slightly. If your ball is the correct size, but feels uncomfortable, try increasing or decreasing the air until you get the right support.
Tips and Warnings
- Get the right durability. Heavy yoga ball users, like athletes and overweight individuals should purchase burst-resistant balls for maximum quality and safety. Check your ball's weight limit.
Member Comments