The exercise ball, or stability ball, is made of strong, elastic rubber that you can use to improve stabilization strength and balance. Most people use the ball as a substitute for a weight bench or chair when they exercise. Using an exercise ball increases your proprioception in your body, which is your awareness of where your body is positioned without looking at it, according to the National Academy of Sports Medicine.
Flexibility Training
The ball allows you to rotate, shift your weight and move your joints in different directions when you stretch. For example, you can stretch your back and rotator cuffs by kneeling in front of the ball and put your right hand on the top of the ball in a karate chop position and your left hand on the ground. Extend your right arm straight ahead and keep your spine parallel to the ground. As you hold the stretch, move your arm left and right to move your shoulder joint.
Stability and Proprioception Training
Sit on top of the exercise ball with your feet flat on the ground and your legs hip-width apart. Keep your spine upright and close your eyes. You may notice that the ball starts to move more after you close your eyes. Lift your left foot off the ground and extend your lower leg up, maintaining your sitting posture and the ball stationary. Hold this position for three seconds and lower your leg back down. Repeat the movement with the opposite leg.
Strength Training
You can perform a variety of weight training and body weight exercises with the stability ball just as you would with a weight bench. Training with the ball increases your stabilization strength, which will help you increase the amount of weight you can lift. You can perform the dumbbell chest press, ball cobra, pushup, squat and hip bridge with the ball.
Considerations
Juan Carlos Santana, director of the Institute of Human Performance, recommends that you keep the ball firm because any excessive sag can cause poor posture when you exercise. You can check to see that the ball is correctly inflated by pushing your hand into the ball. You hand should be able to push in slightly against the rubber. If it sags more than an inch, inflate the ball.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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