Stability balls - also known as exercise balls, Swiss balls, balance balls or fitness balls - were once exclusively the tools of therapists for physical rehabilitation patients. These days, however, you can find them in almost every gym and fitness center, and you may wonder why they’re so popular.
When exercises are performed on a ball, the body is unstable - the ball feels as if it might roll or move. Because of this, smaller stabilizing muscles must be used to maintain your balance while performing stability ball exercises. This helps strengthen your core - including your stomach and back - and also makes the exercises more challenging.
If you’re looking into buying a stability ball, consider how you will use it and your body characteristics. Also, keep in mind that if you are a novice exerciser or have poor balance, a larger ball will provide more stability and support, thus making exercises easier to do correctly.
Once you own a stability ball, consider investing in a book or DVD that explains various exercises you can perform on your new piece of equipment. Another suggestion would be to enlist the help of a personal trainer to show you correct form and exercises.
Some other considerations when shopping for a stability ball:
Size: Stability balls come in various sizes, and you’ll want to find one that properly fits your body. If possible, sit on the ball like it’s a chair. The general rule for choosing the correct size for core exercises is to have your knees and hips bent to 90 degrees (thighs parallel to floor) when sitting on the ball with your feet flat on the floor. This is the minimum ball size - some people prefer a larger ball, where hips are higher than knees. A larger ball may be needed if you have long legs for your height, have back problems, or are using the ball for stretching, yoga or as an office chair.
Here is a general guide to stability ball sizes, based on your height:
• Less than 5 feet: 45 centimeters (18 inches)
• Five feet to 5 feet, 5 inches: 55 centimeters (22 inches)
• Five feet, 6 inches to 6 feet, 1 inch: 65 centimeters (26 inches)
• Six feet, 2 inches to 6 feet, 8 inches: 75 centimeters (30 inches)
• Six feet, 9 inches and up: 85 centimeters (34 inches)
An exercise ball should be very firm at its maximum diameter. If in doubt, go with a larger ball (you don’t have to inflate it to the maximum diameter). This means getting a ball one size larger than the above chart suggests if you are near the upper range.
Durability: Some stability balls are made from thicker and tougher materials than others. In general, heavier people need a more durable ball. Check the package if you’re concerned about durability, since many stability balls will list the “maximum weight” the ball can hold.
It’s not just fitness experts who love stability balls - scientists have found that using them can help with back problems in sedentary people. In a recent study published in the Journal of Strength and Conditioning Research, experts found that stability ball training improves spinal stability, noting that this kind of training “might be beneficial to individuals who spend a good deal of time sitting or for individuals who are prone to back pain and have been cleared to exercise.”
If you haven’t gotten on the ball yet, there’s no better time to start than now!
Suzie Eades Wood, a National Strength and Conditioning Association-certified personal trainer, is operations director of the Big Sky State Games, which runs the Shape Up Montana program.
|
 |
 |
Add your comment now! Write your comment in the form below.
(Email address is for verification only. If you'd like to email a story, look for the link above)