Sitting on a yoga or stability ball (sometimes called an exercise or Swiss ball) changes your typical work posture and requires subtle yet constant core activation to maintain balance. It also helps to increase circulation and burns extra calories.
The size of the ball matters – make sure it is tall enough to align your hips with your knees. Ask your physical therapist to help you determine the right size and air pressure for your body.
Strengthening
A yoga ball, also known as an exercise ball, Swiss ball, fitness ball or gym ball, is a soft elastic ball filled with air. It has a valve stem for adjusting the air pressure and for quickly deflating it if punctured. It is used in physical therapy, athletic training and exercise as a tool for balance, posture and strength development.
Incorporating a yoga ball into your workout helps you strengthen your core muscles by challenging the stabilizing muscles of the body. The instability of the ball requires a high level of awareness to shift weight in controlled directions or keep it from moving as you perform exercises.
Many people tend to overtrain the muscles in the front of the body, causing muscle imbalances. By using the yoga ball to train muscles in the back, buttocks and thighs, you help balance these imbalances. In addition, sitting on the ball may encourage better posture by requiring subtle balancing movements that prevent the spine from arching as it would in a chair.
Posture
You might have seen a yoga ball at the gym and heard it touted as an alternative to the standard office chair. Often called a Swiss or exercise ball, the large squishy orb helps vary your posture, and some people find it helpful for back pain and increased energy levels. But it’s important to choose the right size ball for your height and to be mindful of your posture when sitting on the ball so you don’t fall off or hurt yourself.
The stability of the ball does challenge your muscles more than a traditional chair, and many physical therapists include it in exercises for strength training or balance. It can also help improve your posture, but it may take time to adapt. For example, if you sit with the ball between your shoulders and upper back area, it helps encourage your natural curve in the spine. If you sit slouched forward on the ball, your center of gravity shifts in front of the ischial tuberosities, which puts more pressure on the thighs and back.
Flexibility
The yoga ball can vary your posture by engaging core muscles while you perform exercises that require subtle balancing movements. This can help relieve some back pain and improve posture over time, as long as you are making an effort to maintain proper posture. Consult your doctor before using a stability ball for exercise or in place of a desk chair to see if it is right for you.
The yoga ball is a great weight to lose workout because it helps strengthen the entire body, starting with the core. Additionally, when you are exercising on an unstable surface like a yoga ball, you work balance and stabilizer muscles that are difficult to target on a stable floor. This will help reduce tightness in the hips and chest as well as improve flexibility. This workout combines Pilates and Yoga moves with a stability ball to increase abdominal strength and flexibility. It is also a great way to tone your arms and legs.
Balance
Whether it’s called an exercise ball, Swiss ball or yoga ball, a quality one will support the weight of your body, retain air and deflate slowly if punctured. When choosing an exercise ball, look for a size that allows you to sit on it with your knees at 90-degree angles and your hips aligned with your knees. If your legs are too long for the ball to fit comfortably, go up a size or get a taller ball.
Sitting on a stability ball creates an awareness of how much the muscles across your body must work to stay stable on a wobbly surface. Stability and core exercises on the ball also improve coordination. This may be beneficial for sports such as baseball, golf and hockey, which have rotational movements that require balance. The stability ball also can help you perform everyday activities, such as sitting, standing and walking, with greater ease.1,2