Tag Archive for: Stability Ball Usage

Improving Your Health with Stability Balls

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We can easily spot a large rubber ball at a gym or in the house of your friend. It is called a stability ball which is very helpful in performing various exercises without causing any injuries to your body. Kids usually find it as a good toy to play with.

Here in this article you will find out why it is one of the best exercise tools which is cheaply available in the market today. Many become skeptical when it comes to the idea of doing exercise on a ball. But a stability ball can challenge your body in such ways which you never thought to be possible before.

stability

The first thing that one must understand is that stability balls are not something which were invented recently and eventually became prominent. It was first used by physical therapists during 1900s. Orthopedic surgeons of that time found this simple device to be very effective in the rehabilitation of patients after surgeries. Various flexions could be performed without much effort. This prevented any injuries from happening.

They can also be used for preventing the emergence of any physical disability. Stability balls are usually large and are made with heavy-duty rubber. When inflated, it can sustain pressure up to 700 pounds.

It is easy, comfortable, and supportive for using as exercising aids. The air inside the ball makes it to curve around your body’s shape and gives us optimum support for performing various types of exercises. Changing positions during exercise is also easy as you can stay off the floor by giving support on the ball. Major muscle groups can be worked together for getting optimum benefit for your whole body.

Some of the benefits of using stability balls for exercise are that you will get improved muscle tone, muscle strength, and endurance. The stability of the spinal cord is also improved. There are certain aerobic training programs which are specifically developed for stability balls.

The simple act of balancing your whole body on to a stability ball will give you improved balance, stability, and coordination. It allows you to maintain proper body posture and balance during your daily activities. Normal exercises which we perform in gym are concerned with increasing the strength of specific muscles. They don’t improve the functioning of ‘stabilizer muscles’.

But by doing exercise with stability balls you are working all the stabilizer muscles which are very important for maintaining right posture and for avoiding injuries.

Uses of the Stability Ball

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The stability ball dates back to around 1960 when the Italian toy maker Aquilino Cosani designed and sold the ball mainly in Europe and it was known as the Gymnastik Ball. It wasn’t until about 1980 that the exercise ball made its way to North America being used for clinical rehabilitation.

The stability ball has been called by a variety of other common names such as Exercise Ball, Swiss Ball, Balance Ball, Fitness Ball, Physio Ball etc.

stability ball

Proper ball size is determined by the user’s height. When seated on the ball, your hips and knees should be close to parallel with the floor. The following is a size chart to help you determine which ball size is recommended for your height.

  • 55cm – inflates to 21 inches high – 5’to 5’7″
  • 65cm – inflates to 25 inches high – 5’8″ to 6’3″
  • 75cm – inflates to 29 inches high -Taller than 6’3″

Using a stability ball is great for many things. It can strengthen the back muscles, the core and abdominal muscles. If you are working out to achieve great abs, this ball can definitely target the abdominal areas.

Some easy to start exercises on the stability ball are sit-ups and crunches. These exercises will help you to use more muscles than by doing them on the floor. When using the ball for other exercises, such as holding the ball in front of you on the ground, and doing leg lifts, you want to make sure you have balance and use a focal point.

Always remember to breathe and never hold your breath.

Sitting on the ball at any time, instead of in a chair, will give your body and core muscles a good workout. This will also help improve your posture and balance. By sitting straight up on the ball, this will take the pressure off of your back. The stability ball works the “foundation” or trunk in almost every exercise, whether it is a targeted activity for upper body, lower body, or specifically for the abdominal and low back. Your body can be easily positioned on the ball to go through a greater range of motion. Allows you to be comfortable “off ” the floor for many exercises.

Because the ball is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body. Using free weights with the ball as a bench is great for all those stabilizer muscles.

Stability balls make great additions to anyone’s home. They can easily be used at the office or even deflate them and take them with you on vacation. No matter if they are used for strengthening the abdomens, flexibility, or balancing, the list goes on. The stability ball has become very popular, very easy to use and a must have for exercising.