Yoga balls, also known as exercise balls, Swiss balls or balance balls, are a great way to add variety to your workouts. These flexible PVC balls come in different sizes to accommodate various exercises and postures.
Many credentialed back experts are skeptical of using the ball as a chair because it increases compression on your spine and forces your stabilizing muscles to work harder to keep you upright.
Improved Posture
Using a yoga ball can help improve your posture. This is because sitting on the ball requires you to engage your core muscles and maintain proper alignment of the spine, which can counteract the negative effects of long-term sitting on a conventional office chair.
During exercises on the yoga ball, you can perform backbends to strengthen and stretch the abdomen and back muscles. Perform a variation of the high plank pose by resting your forearms and elbows on the ball while keeping your feet on the ground. Hold this position for a set period of time, gradually increasing in 15-second increments as tolerated.
It’s important to choose the right size of exercise ball for your height. A too-small yoga ball can be difficult to control and can overstretch your back muscles, while a too-large yoga ball will make it hard to maintain the correct posture on the ball. Check the yoga ball for an anti-burst feature, which may appear as small bubbles on the surface of the ball.
Increased Core Strength
The yoga ball (also known as the exercise ball, physioball or Swiss ball) can help build core strength and improve balance. It can also be used to perform a variety of exercises to strengthen the muscles of the lower back and abdomen.
It’s common for yoga and Pilates instructors to incorporate a yoga ball into their classes to add an element of challenge, increase stability and deepen the poses. The balls are also used in physical therapy and rehabilitation settings to help retrain the body to move in a more natural, functional way.
Lie on your back with the exercise ball between your ankles and press it firmly into your back. Roll your hips in circles to the right and then to the left. Start with small circles and gradually work up to larger ones. Try to do 20 circles each direction — this is a great ab workout. Core muscles provide support and stability for everything from lifting heavier weights to dance cardio.
Increased Flexibility
When you practice yoga on a stability ball, the unstable surface forces your core muscles to work harder to maintain balance and posture. As a result, your core strength improves and you develop flexibility, as well.
Stability balls—also known as exercise or Swiss balls—are a popular fitness tool used in yoga, Pilates, and physical therapy workouts. They are large, inflatable spheres that can be inflated with air or by deflating them and using a valve plug to remove the pin inside.
You can incorporate a variety of exercises into your yoga routine by using a yoga ball to add variety, challenge stability, and elevate your workouts. However, it’s important to progress slowly and avoid straining or overexerting yourself, as too much pressure or force on the ball can cause it to burst. To prevent this, always use a quality yoga ball that is inflated to the proper size for your body weight and use it on a smooth, clean surface.
Reduced Back Pain
Some physical therapists believe using a yoga ball as an office chair can help reduce back pain. They may be correct, but only if you use it correctly. Using it incorrectly can actually increase back pain. Using the ball to sit in place for long periods of time increases compression on your spine and challenges your core muscles, which can irritate and fatigue them.
Besides sitting on the ball, there are many other exercises you can do with a yoga ball to strengthen and stretch your back and abdominal muscles. Try performing bridge pose on the ball for a low-intensity way to strengthen your back and abdominal muscles, or do a variation of Savasana (legs up the wall) with the legs on the yoga ball.
A yoga ball is also known as an exercise ball, a Swiss ball, or a balance or Pilates ball. They are available in different sizes and are used to promote core strength, balance, flexibility, and posture.