Since its inception, the stability ball progressively has become incorporated into multiple facets of the fitness industry. It has developed from its predominant use of core strengthening to include the other modalities of fitness, such as overall muscle strengthening, cardiovascular fitness and flexibility training (yoga). Once mastered, stability ball training can provide a safe but challenging workout.
Specifications
Stability balls vary in size, commensurate with the height of the individual. They range from 45 cm (18 inches) to 85 cm (34 inches). Ideally, when sitting atop a stability ball, your knees and hips should be at a 90-degree angle. Less experienced people may find more stability in using bigger exercise balls.
Benefits
As the name applies, the use of the ball focuses on training the stabilizing muscle groups, thus improving balance and coordination. Strengthening and stabilization of the core muscles improves force production from other muscles throughout the body. Core stabilization also is instrumental in the reduction and/or prevention of injury.
Guidelines
As is the case with any form of exercise, individuals should warm up for five to 15 minutes prior to beginning a stability ball workout. Care should be executed to ensure the ball is completely inflated before use.
Beginners should use low-volume and low-intensity workouts and gradually progress. People with low back pain should use a larger stability ball, which would place the knees below the hips.
Types of Exercises
Many exercises can be performed using stability balls, such as abdominal crunches (performed on top of the ball, with shoulders slightly off the ball), reverse crunches (performed lying on the ground with the ball secured between the hamstrings and the calf muscles), squats (performed in standing position with the ball held overhead for resistance) and back extensions (lying belly-down on top of ball with feet slightly apart; starting with your head down toward the floor and hands behind the head, lift your upper body as high as you can and slowly return to the start position). The ball also can be used for push-ups (with your feet or lower legs on top of ball, extend your upper body away from the ball and lower towards the floor; return to start position and repeat) and leg curls (in a supine position, face-up on the floor, place both feet on top of the ball and lift the hips off the floor and pull the ball toward your body; at the end of the movement, your body should be elevated with your legs at an approximately 90-degree angle, then return to the start position and repeat).
Exercises such as chest presses, shoulder presses, bicep curls, and tricep extension can be executed sitting or lying on the stability ball as well.
Fun Facts
The stability ball was invented in Italy in 1963 and was created as a toy called the Gymnastik. Doctors from England and Switzerland incorporated the ball into their practices including postural and back rehabilitation. American physical therapists visiting Switzerland in the 1980s came across the stability ball and brought the concept to North America. It was coined the "Swiss Ball" because of the region where it was first encountered by Americans.
References
- "NSCA's Essentials for Personal Training;" Roger Earle and Thomas Baechle; 2004
- "Clinical Decision Making in Therapeutic Exercise;" P. Sullivan and P. Markos; 1995
Member Comments