A yoga ball is an exercise or therapy tool that helps improve balance and core strength. A popular choice for home workouts and fitness programmes, it is also used in some gym classes and by physical therapists.
The key to using a yoga ball is finding the right size. Ideally, the ball will be proportional to your height, so that you can sit on it with your feet flat on the ground.
Inflatable
A yoga ball is an inflatable exercise tool that’s used for a variety of workouts and activities, including core strength and balance training. Also known as an exercise ball, Pilates ball, or Bosu ball, these versatile tools are often found in gyms and fitness centers, but they can easily be incorporated into home workouts. When using a yoga ball, it’s important to ensure that it is properly inflated. Overinflation can lead to injury, while underinflation reduces effectiveness.
A quality yoga ball is made of a sturdy, lightweight material that’s usually modified PVC. Additives such as UV stabilizers, impact modifiers, and flame retardants are typically used to improve the material’s performance and durability.
The proper size for a yoga ball depends on its intended use and the user’s height. Ideally, the ball should be large enough to allow the user to sit on it in a position where their hips and knees are at a 90-degree angle with their feet flat on the ground.
Stability
The unstable surface of the yoga exercise ball requires clients to focus on engaging small muscles to stay stable and keep their body in alignment. This can help them better understand how their bodies work, especially during complex lifts like deadlifts or squats. It can also improve coordination and help them develop proper technique.
Using the yoga exercise ball for back exercises can help improve posture and increase core muscle strength. However, trainers should always check with a healthcare provider or physical therapist before using the stability ball for back exercises.
Choosing the right size yoga ball is important. A smaller ball is ideal for beginners and those with limited mobility. A larger ball is best for those looking to challenge themselves more with intense ab exercises. Both types of balls can be inflated with a hand pump or air compressor. Avoid overinflating the ball as it may cause it to burst. Also, make sure the yoga ball is used on a clean, flat surface and is not near any sharp objects that could puncture it.
Comfort
Sitting on a yoga ball chair engages core muscles, promotes better spinal alignment and reduces slouching, which leads to pain, poor posture and long-term problems (1). It is also recommended for those with back pain and muscle imbalances (2).
The yoga or exercise ball is a popular tool with physical therapists for various exercises and therapeutic sessions (3). For those with specific injuries or conditions, a physical therapist can guide you to the right size ball for your needs (4).
Many pregnant women also use a yoga or exercise ball to induce labour, as gentle up and down bouncing on the ball helps the baby move into the optimal foetal position for an easier birth (5). While not a significant calorie burner, the subtle movement on a yoga ball is said to help burn a few more calories than sitting in a traditional work chair (6). This is because the muscles are constantly engaged. A correctly inflated ball (firm but with a slight give) is essential for stability and safety (7).
Safety
In general, a yoga ball or exercise ball is fairly safe when used for workouts. However, a number of credentialed experts have concerns about using the ball as an office chair, especially for extended periods of time. They claim that sitting on the ball increases compression on the spine and can irritate any back injury or condition.
To minimise the risk of injury, it is important to select a quality anti-burst ball. The best ones have a high weight capacity and will slowly deflate when punctured, which helps minimise injuries. They are also made from durable materials and can withstand significant amounts of pressure. The size of a yoga ball is also important, as it should fit one’s height so that they can sit comfortably with their hips and knees at a 90-degree angle. The proper size also makes the ball more stable and easier to control. A hand pump is typically included with the ball to ensure it is properly inflated.