Whether you use it to improve your posture or to add extra challenge to exercise, a yoga ball is great for stabilising muscles and core strengthening. It can even help reduce back pain.
A yoga ball, also known as an exercise ball or a Swiss ball, is an inflatable PVC exercise tool. It comes in different sizes depending on body height.
Improved posture
The yoga ball (also called exercise balls, swiss balls, balance or fitness ball, Pilates balls, or birthing ball) offers remarkable versatility and is popular with physical therapists for their use in exercises that enhance stability and improve balance. However, choosing the right size for an effective workout, safe therapy session, or ergonomic office chair is crucial for achieving desired results and to avoid injury.
Proponents of using a yoga ball as a chair claim that it can improve posture and strengthen core muscles by engaging core muscles more than sitting on a traditional chair does. However, research doesn’t support these claims.
A recent study comparing muscular activation patterns and lumbar spine posture between individuals sitting on a yoga ball and those sitting on a traditional desk chair found no difference between the two conditions. Additionally, other studies have found that sitting on a yoga ball doesn’t improve posture.
Strengthened core muscles
A yoga ball, also called a fitness or stability ball, is often used in workouts to add instability that challenges more muscle groups, including the core muscles. The ball can also improve posture, balance and endurance and help prevent injury by stimulating the core muscles to work harder to stay balanced.
To improve balance and strengthen the abdominal muscles, try doing exercises on a stability ball that target the obliques. For example, lie on the floor with the yoga ball in between your ankles, then raise the ball up while engaging your obliques. Lower the ball back down and repeat for three sets of 10-12 repetitions.
For a more intense core exercise, try standing with the yoga ball against a wall, positioned at your lower back level, and leaning into it. Then, slowly squat down, engaging your core, and then push back up to stand straight. This exercise is better for those who have a stronger core, as it can be challenging to hold the position.
Improved balance
A yoga ball can help you improve your balance by strengthening and activating the muscles around the core. It also helps you develop a better posture, which can alleviate back pain and stiffness.
A quality exercise ball is made of PVC and should be thick, heavy, non-toxic and latex-free. It should also have a hand pump and anti-burst features. It is important to understand the intended use of the ball and experiment with different sizes to find a comfortable, effective fit.
A yoga ball is a great way to work on your balance and core strength without needing advanced or intense workouts. Try simple exercises such as ball circles, balances, marches and ball walks. Be sure to use the ball in a safe environment and clear the area of any sharp objects that could puncture the ball. Start with easy-to-follow exercises and gradually increase the difficulty of workouts as your balance and confidence improves. This will ensure a safe and effective experience and will prevent injuries.
Reduced risk of injury
Whether used for core strength challenges, office ergonomics or physical therapy, incorporating yoga balls into regular workouts and exercise helps enhance stability, balance, and core strength. Popular with physical therapists, anti-burst yoga balls are designed to support a significant amount of weight and deflate slowly if punctured, reducing the risk of injury.
Choosing the right size ball is important for safety, comfort, and effectiveness. Ideally, the user should sit on the yoga ball with their feet flat on the ground and their hips and knees at a 90-degree angle. Each height range corresponds with a specific yoga ball diameter, ensuring the user can maintain proper posture and form during exercises.
The correct air pressure is also critical. Over-inflating a yoga ball increases the risk of bursting, while under-inflating decreases its efficiency in exercises. To prevent this, use a hand pump to properly inflate the yoga ball and clear the area of any sharp objects that could puncture it.