The stability ball is a popular and useful tool in developing your core strength and stability. You can take almost any traditional exercise and include the ball, which will challenge your balance and stabilization. If you're mostly sedentary, core strength training with a stability ball will help you strengthen your body to help minimize back pain, weak hips and stiffness.
History
The first stability balls were invented by an Italian toy maker, Aquilino Cosani, in the early 1960s. In 1981, Cosani started a company, Gymnics--one of the world's major suppliers of stability balls.
Dr. Susan Klein-Vogelbach, a Swiss physical therapist, used stability balls as tools for rehabilitation in the 1960s, and lectured and presented methods of rehabilitation using the balls. Since they were been introduced in San Francisco in the 1980s, stability balls have transitioned from the rehab settings to the fitness industry, and they are one of the leading tools fitness professionals use for training athletes and clients.
Benefits
Training on stability balls increases your proprioception (body awareness in its position and space) and strengthen your stabilizers, such as your core, pelvic floor muscles and deep spinal muscles. Using a ball also helps you burn more calories than training on gym machines because you are required to support your whole body rather than letting the machine do that job for you. You can use stability balls as office chairs and workout benches, which helps improve your posture.
Exercise Variation
You can perform many traditional gym exercises with a stability balls, such as dumbbell chest press, push-ups, dumbbell rows, shoulder presses, sit-ups, squats and cobras. This helps to spice up your workout by using your core muscles and your entire body.
Considerations
When choosing a stability ball, pick one that you can sit on with your hips and knees at 90 degrees. Make sure that the stability ball is firm and has no deep scratches or punctures. Always wear a shirt when exercising on the ball, because sweat can cause you to slide off the ball and injury yourself, especially if you are carrying weights.
On a hygiene note, wipe the ball clean with a disposable towel and disinfectant before and after every use, especially if you are using the gym's ball.
Applications
Stability balls are used in a variety of places. Aside from the traditional physical therapy settings, they are used in high school and college athletic training, fitness centers, chiropractic practices, massage therapy and even office use as chairs.
References
- "Essentials of Program Design"; Juan Carlos Santana; 2004
- "Stability Ball Training"; Juan Carlos Santana; 2002
Member Comments