How do you use an exercise ball?
An exercise ball is designed to challenge overall balance and stability, whilst also addressing core muscle strength around the abdomen and lower back to help protect against injuries. Even by sitting on its unstable surface, the core muscles that support the spine and pelvis have to work hard in order to maintain an upright position.
To correctly use a gym ball, you should start with simply sitting on the ball with your hips, knees and ankles all positioned at 90 degrees to each other. Once this position becomes easier exercises can be progressed to; sitting and tilting the pelvis backwards and forwards, marching on the spot, lifting one foot off the floor at a time and holding. These exercises may all sound simple, but on the unstable surface of the gym ball they really challenge the core muscles. As you progress, more advanced exercises such as hamstring curls, press ups, hip flexion, planking and many more movements can be completed with the gym ball to improve core stability strength. Gradually increasing the difficulty of exercises can help with conditions such as lower back pain, sacro-iliac pain, pelvic instability after pregnancy and many further sports related injuries that rely on a stable core to base more intricate movements upon. Seeking the advice of a Chartered Physiotherapist can help with the prescription of exercises and dictate the rate of progression for your individual needs.
How do I know what size exercise ball to get?
To get the most out of your exercise ball, you need to choose a size that is suitable for your height. Swiss balls come in different diameters and should be chosen depending on your weight and height. Ideally the hips, knees and ankles should all be positioned at 90 degrees to each other when you are sat down. However, if you cannot test the gym ball before buying, a guide below from Spine Health equates your height to the correct size of gym ball;
Diameter Person's Height
45cm 5ft and under
55cm 5'1" - 5'8"
65cm 5'9" - 6'2"
75cm 6'3" - 6'7"
85cm 6'8" and above
Pregnancy & Birthing Balls
Birthing balls are essentially the same as exercise balls. They're both made from a durable material that makes them extremely difficult to puncture. You can use an exercise ball as a birthing ball however ensure that it is an anti-burst exercise ball and has a anti-slip finish to help with stability.
Gym balls are increasingly used before and after childbirth as they help re-tone and engage the muscles that are stretched and injured as well as helping to retrain the core muscles to improve stability and prevent lower back, Sacro-iliac or pelvic pain. Birthing balls can reduce pain and help you feel more comfortable during labour. Gentle bouncing on your ball during the late stage of pregnancy is also useful for helping the baby's head drop into the pelvic area.
Many birthing balls are round like swiss ball, but some are also in the shape of a peanut. Peanut balls are made from the same material but instead of being round, these balls are larger on the ends and have a narrow middle, like a peanut. Peanut balls make it easier to get into a comfortable, relaxed position while resting or sleeping as you are able to lift your legs over or around a peanut ball.
What is a gym ball used for?
Gym balls are fantastic pieces of equipment to help improve core stability strength. The unpredictable nature of a gym ball challenges the intricate "core" muscles around the abdomen and lower back, making them an ideal tool to help improve lower back pain and improve stability for more fluid, pain free movements both in everyday life or if you participate in sports.
Gym balls can be used to improve athletic performance by providing an unstable exercise base that challenges core stability and balance, which are both crucial in preventing injuries on the pitch. Having a strong and stable "core" helps minimise the strain on other joints, even injuries to the feet, knees or shoulders can benefit from a more stable base at the core of the body.
Gym balls are also very useful in exercising before and after childbirth as they help re-tone and engage the muscles that are stretched and injured as well as helping to retrain the core muscles to improve stability and prevent lower back, Sacro-iliac or pelvic pain.
How does sitting on a yoga ball help?
Swiss balls are fantastic pieces of equipment to help train core stability strength and improve overall balance, coordination and stability. The unpredictable nature of a gym ball challenges the intricate "core" muscles around the abdomen and lower back, making them an ideal tool to improve stability and help reduce injury risk, both in everyday life and for improved sports performance.
We also have a ball that is just like a swiss ball, but it has 6 'legs' to stop it from rolling away. The slightly unstable base improves your posture, prevents slouching and stops prolonged stress on the structures of the lower back. The ball is burst resistant quality. Even if damaged with knives, or other pointed objects there is no danger of sudden lack of pressure.
Stronger core muscle strength will help improve posture and prevent injuries around the lower back, from prolonged sitting or poor postural habits. Gym balls are also hugely beneficial in improving sports performance by providing an unstable exercise base that challenges core stability and balance, which are both crucial in preventing injuries on the pitch. Having a strong and stable "core" also helps minimise the strain and injuries to other joints, anywhere between the feet and the jaw!
What is an Anti-Burst gym ball?
Anti-Burst gym balls are highly recommended, as they are the safest exercise ball variants available. If an exercise ball has an Anti-Burst rating, it will deflate slowly when punctured, as opposed to bursting suddenly and potentially causing injury.
One of our most popular swiss balls is designed using anti burst material so that exercises can be carried out safely during pregnancy. This design also provides peace of mind while carrying out sit ups and more on the exercise ball. The cushioning surface and shape of the ball helps to prevent bad posture or technique during exercises such as sit ups, leading to a healthier and more effective workout.
