The spin on stability balls

Have you tried a stability ball as part of your exercise routine?

Using an exercise or stability ball is a great way to become more fit. Many exercise programs, such as running and cycling, focus on the lower body. The stability ball focuses on the lower body, the muscles of the core, abdomen, chest and back that stabilize the rest of your body. An exercise stability ball looks like an overgrown beach ball. It was first used
over thirty years ago by physical therapists to help people regain balance and strength. Fitness professionals adopted the ball for many uses including developing core strength, improving posture and facilitating stretching. Having a solid core creates a foundation for all
activities, and is especially important when you add a heavy load, such as weights, to your workout.

How to choose a ball
It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be. If you are just beginning, overweight, or if you are an older adult, you may want to consider using a larger softer ball. As a rule of thumb, you want to inflate the ball to the size that allows you to sit on it with your hips and knees at 90 degrees—as you would on a chair.

After you buy your ball
Ask for advice on how to use your ball from a fitness expert either in person or on video instructions. And be sure to get your doctor’s OK before starting any new exercise program.

Using your ball
You can get used to the ball by just sitting on it. Place your feet hip width apart and sit right in the middle of the ball. Your posture will get an immediate boost from sitting up straight. Bounce up and down a little to give your mood a boost, too

.

For more information

• Explore the Fitness section of our Health Encylopedia online.

Posted: April 5 2007

This medical information does not take the place of professional medical advice, diagnosis, or treatment. Always seek your doctor's advice if you have questions about a medical condition.