An ergonomic balance ball chair constantly works your muscles to adjust for balance, giving you a mini-workout by sitting at your desk. You increase balance and core strength without even thinking about it. Ball chairs can be used for more deliberate workouts as well. You can use your ball chair as a mini-gym to stay fit and to give yourself an energy boost to counter any afternoon slump.
Seated Hip Stretch
To open constricted hip joints, flex your knees and glutes. Sit comfortably on the ball chair, your feet flat on the floor and your posture balanced. Place your left leg horizontally across your right leg with your ankle just past your knee. Flex your foot. Keep shoulders down and neck loose as you extend the spine and arms upward. Inhale and hinge forward at the waist and, with a flat back, bend over the folded leg. Relax the back and allow the arms and hands to drop to the floor. Breathe. Count slowly to five. Release the position and roll up. Repeat several times, alternating legs.
Spine Stretch
This exercise can lengthen and realign your spine, stretch the hips and waist, and open your chest, lungs and neck. It counters the keyboard slouch that hunches the shoulders and rounds the back. Sit against the lower edge of the chair, facing sideways. Hold the chair back, if it has one, with one hand and brace yourself against the ball or the floor with the other hand for stability as you lower your body back to drape over the rounded ball. The hips should be dead center on the top of the ball. Your feet and arms should be shoulders-width apart, hands palm up on the floor and feet flat with your shoulders, neck and head limp. Feel the stretch from the toes, over the body to the fingertips. Breathe and relax the body even further. Close your eyes and continue to breathe as you sink more deeply into the stretch. Curl up gently when you are finished. You can flip this exercise by lying on your abdomen.
Hand-off Crunch
Remove the ball from the chair and hold it as you lie flat on the floor. Lift the legs in unison and lift the shoulders and head at the same time. Lean forward to place the ball between your legs and slowly lie back down. Lift legs, shoulder and head again and stretch the arms to grasp the ball from the legs, Lie down. Continue exchanging the ball between hands and legs, always raising and lowering the body with control.
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