A yoga ball, also known as a stability or exercise ball, can be a versatile addition to your workout, physical therapy sessions and even to your office chair. The unstable surface forces your core muscles to engage, improving balance and stability.
Choosing the correct size is important, however, to maximize benefits and prevent injury. A yoga ball size chart can help you find the right fit based on your height.
Choosing the Right Ball
Exercise balls, or yoga balls, are incredibly versatile fitness tools. They can be used for everything from improving balance and core strength to supporting workouts and fostering ergonomic office seating. The right ball, however, is critical for ensuring optimal results. The size of the ball can dramatically impact workouts and even the way your back feels after long hours in an office chair.
The best yoga balls are made from quality materials, have a high weight capacity, and feature an anti-burst capability. They also maintain their shape for longer periods of time without needing to be re-inflated.
To select the ideal yoga ball, start by determining your height. Aim to sit on the ball with your feet flat on the ground and your spine straight. If your thighs are parallel to or angled slightly down from the floor, you have selected the correct ball size. If not, try a smaller or larger ball size until your feet can easily touch the ground.
Inflating the Ball
Before you can use your ball, it needs to be inflated. Locate the small valve (if your ball has one) and open it. Read the instructions or look on the packaging for how large your ball should be when inflated. You can also use a tape measure to help you determine the diameter you are looking for. If you don’t have a tape measure, try finding a couple boxes that are slightly taller than half your ball’s ideal diameter and put the end of the tape against both sides of the box.
Plug in the air pump and slowly inflate the ball until it reaches its recommended pressure. It’s best to do this over a period of 24 hours and to check the ball regularly to make sure it is not over-inflated. If your ball is overly inflated, you can release some air through the large valve (if there is one) or by opening the small valve once again.
Using the Ball for Exercises
Yoga balls are often used in fitness and exercise classes to add variety, challenge balance and strengthen core muscles. They can also be useful for rehabilitation and physical therapy to support stretches and promote proper body alignment and posture.
When choosing the right ball for exercise, physical therapy or ergonomic office seating, consider the height of the user and the maximum weight limit. A ball that is too small can be uncomfortable, while one that is too large can increase the risk of injury and overinflation.
Sit on the ball, ensuring that your feet are flat on the ground and your hips and knees form a 90-degree angle with the floor. While still sitting on the ball, raise your arms to form a “T” over your head. This move sculpts your obliques, while strengthening the abdominal and back muscles. Perform 15 repetitions on each side to complete the exercise. For additional core strength, try adding a rotational component by lifting your left arm and twisting toward it before returning to the original position.
Using the Ball as a Chair
Sitting on the ball while working at a desk can vary your posture and engage core muscles. However, there is not much evidence that it is better than sitting in a standard chair.
When using the ball as a chair, it is important to choose the right size and to keep it inflated properly. A too-large ball may be difficult to sit on and could lead to injury. A too-small ball will be uncomfortable and provide little stability. In general, the ball should be inflated to the point where your hips are slightly above knee level and the balls of your feet are flat on the floor.
It is also important to use a quality, anti-burst yoga ball that will support your weight and deflate slowly if punctured. This will reduce the risk of injury and ensure safety during exercise or as a seat. If you’re unsure about the correct ball size, consult your physical therapist.