Balance Training With Fitness Balls
Fitness balls can be useful for practicing some sitting and kneeling balance skills, but i think it is needless dangerous to practice any standing balance moves on them.
For instance learning to stand on a stability ball may look impressive, and be challenging to do but the skills you developed learning this skill will not transfer well to any other activities because the posture used to stand and balanced on a stability ball is not used in many sports, activities or everyday life.
Learning to develop a feel for that sense of being off balanced and then how to correct yourself is one of the most important things to learn as a beginner balance trainer.
Another thing about balance training is that it is a slow process. Sometimes it feels like you are making no progress then one day you have a breakthrough and are surprised how easily you can pull off a move that was once challenging
The video below is an excellent drill for developing your awareness of feeling off balanced and correcting it. I suggest you spend a lot of time on this exercise if you are new to balance training because being tuned into that sensation of being off balance is one of the most helpful ways to improve your balance. Although this is a fundamental balance drill, it still has the potential to be dangerous so take it slow and be careful.
What To Look For In An Exercise Ball
In order to get the most out of your exercise ball, youll want to make sure its the right size for you, based on your height. Typically, youll want to aim for your legs to be at a 90-degree angle when sitting on top of the ball.
A good rule of thumb:
- 18 inches: 410 and below
- 21 inches: 411 to 54
- 25 inches: 55 to 511
- 29 inches: 6 to 67
- 33 inches: 68 and above
Unfortunately, this rule of thumb wont always hold true. Exercise balls from different brands may vary in thickness or firmness, and this can change which size is right for you. When in doubt, look for a brand-specific sizing chart. This should help you figure out exactly which size you should be buying.
Many exercise balls are textured with ridges or dimples that make them easier to hold onto. This is great if youre looking for traction, though it may make the ball slightly less comfortable to roll on top of.
Exercise balls are typically designed to be strong and durable. Pay attention to the balls weight capacity , and look for the term anti-burst. This means the ball will deflate slowly instead of popping when its punctured.
Invest In An Infusion Ball For Anytime Inflation
Many major brands, such as , now have a line of balls with the air pump built right into them. To use this gadgety feature, simply pull out the rubber top to open the pump and then pump the device until the ball is the firmness you want it to be. Its as simple as that, as seen here in a 2001 ad:
Image by Brentfords Old TV Commercials & Stuff/
As you can see, there are a number of clever ways to get air back into a ball. Dont be discouraged because your basketball, football, or soccer ball is flat. Sure, your pump is broken and you cant find the needle, but thats okay. Grab a pen or a straw and go into MacGyver mode. Youll be playing ball again in no time!
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Lift The Edge Of The Valve Stem
Try to remove the stem slowly. Usually, you can put your finger or fingernail under the edge of the stem and try to wiggle it upward. Ideally, it only takes you a few seconds to pull the stem out of the ball.
However, in reality, it is not always easy to get your finger or fingernail under the edge of the stem. In that case, you should use the dull edge of a butter knife to pull the edge out. Remember to do it gently so you will not dig into the ball.
Exercise Ball Inflation Tips
- You can use any air pump to inflate your exercise ball. Air mattress pumps, vacuum cleaners in reverse and air compressors are the most effective. Hand-held pumps may be used but are less effective.
- Do not overinflate your ball if it is below 20 degrees Celsius. Warm to room temperature before inflating.
- You determine the correct exercise ball size by diameter rather than pressure. Do not inflate the ball beyond the recommended size.
- Inflate the ball to about 80% of diameter initially. Wait a further 24 hours before inflating to the recommended size. You should avoid using the ball within the first 24 hours.
- Place two boxes precisely the desired distance apart using a tape measure on the floor to gauge the correct size. To test, roll your exercise ball between the boxes. When each end of the ball touches both boxes, you have the correct size.
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Our Pick: Theraband Pro Series
*At the time of publishing, the price was $46.
The material of the was among the thickest and weightiest across the models we tested. This ball also was the most difficult to inflate and took the longest total time in that regard. While that might seem like a strike against the TheraBand Pro Series, the additional effort and time required speak to the balls higher quality: Our pick tied for the firmest among all the exercise balls we tested. Unlike with the other models we tried, you need to use the plug remover included with the TheraBand ball to extract the stopper it was exceptionally difficult for us to pull out otherwise, a design that possibly indicates a superior seal. The better a balls seal, the less likely it is to leak air. With a quality seal, you should end up spending less time pumping the ball back up over the course of its life. As for the surface, while some balls can be either too slippery or too grippy, the TheraBand was just right.
Our pick lacks a pump, like most balls we looked at, but it does come with everything else you need to inflate your ball to the proper size: clear instructions, an inflation adapter, two plugs , a premarked measuring tape, and a plug remover. Out of the box, the TheraBand Pro Series emitted a moderate odor, which fully dissipated three days after the final inflation.
Exercise Ball Spinal Rotation
Gently improve your spinal mobility and endurance using an exercise ball in a simple spinal rotation-based exercise:
Perform 3 sets of 30 to 45 seconds of this activity.
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How To Deflate An Exercise Ball
by Dexter Williams / in Style
Exercise balls, such as stability, Pilates or medicine balls, are an effective form of workout equipment that people use for a variety of exercises. Some people like to use the exercise balls for a period of time and then use other equipment however, in some cases, these exercise balls are hard to store because they are too big for storage areas. Whether you want to deflate the ball to make it smaller or for storage purposes, it can be easily done following a few simple steps.
- Exercise balls, such as stability, Pilates or medicine balls, are an effective form of workout equipment that people use for a variety of exercises.
- Some people like to use the exercise balls for a period of time and then use other equipment however, in some cases, these exercise balls are hard to store because they are too big for storage areas.
Place the ball on a hard surface or the floor and locate the valve stem cover. The valve stem cover is inserted into the inflation hole to trap air inside the exercise ball. It looks like a small disc, about a half-inch in diameter. In most cases, the valve will have tiny rings surrounding it.
Remove the valve stem cover with the plug puller that came with the exercise ball. Twist the valve back and forth in an upward motion until the valve is fully removed from the ball.
Put pressure on the exercise ball. Squeeze the ball gently or lay on it to quickly force out the air.
Tips For Sitting Safely
If you want to experiment with a yoga ball chair, make sure to follow these guidelines:
If you want to try using your yoga ball as a desk chair for an hour or two at a time, be sure to set up your workstation so you can maintain proper sitting posture. This might mean investing in a desk of a different height, an external keyboard and mouse, or other new equipment.
For good desk posture, Reid says all of the following should be true:
- Your chin should be parallel to the floor when youre looking straight at your screen. Your neck shouldnt be bent up or down.
- Your elbows should be just below your keyboard, and your shoulders should be soft.
- Your knees should bend at a 90-degree angle.
- Your feet should be flat on the floor.
Injury Prevention Rehabilitation And Mobility
Physical therapists have taken a liken to fitness balls so you can find all tons of P.t exercises for free on youtube.
Having experienced shoulder and knee injuries myself and recovering from them through rehab exercises, stretching and soft tissues work under the supervision of a professional physical therapist I now like do injury prevention training to help prevent any additional damage from happening to me.
Injury prevention work is a much more efficient way of keeping your joints and spine in good health than waiting for them to break down and then trying to figure out how to fix them.
Injury prevention training will not give you are a sexy beach body but using all the movements in these videos you can put together a simple injury prevention routine that can be done in under a half hour that will help keep your joints from your neck to your ankles healthy.
Although most of these exercises and stretches are used for rehabilitating injuries, they are also ideal for helping to prevent them.
If you are experiencing any pain while doing these movements stop doing them, you could be making the problem worse. I would not recommend trying to self-diagnose your problems, if you don’t know what is exactly causing you to be in pain have a professional check it out.
How To Patch A Yoga Ball: Tips And Hacks
A yoga ball is one of the most effective and versatile pieces of exercise equipment. It looks like a giant ball that is filled with air and approximately two feet in diameter. In some rare cases, yoga balls may get holes or crack. This is why you need to learn how to patch a yoga ball. Because of its design, a yoga ball is prone to piercing, whether from a nail, thorn, or anything sharp. This will render the ball useless since it will eventually deflate. However, let us not be hasty with buying a new one since this problem can still be fixed.
There are many methods on how to patch a yoga ball, but not all of them are effective. Hence, I looked for a technique that you can do to repair that poor yoga ball without spending another dollar. This is easy, and you can always do this at home all by yourself.
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Most Durable: Trideer Exercise Ball
Looking for a durable exercise ball? Trideers Exercise Ball is a great pick. The ball is crafted from non-slip PVC, which makes it an easy addition to any workout. And since the material is made from is 0.08 inches thick, its one of the heavier-duty options around. The ball can support up to 2,200 pounds at a time, and its anti-burst design will keep it from popping, even if something goes awry.
Trideers Exercise Ball is available in five different sizes and in a small range of colors. Since it ships with a foot pump, it should be pretty easy to set up.
For good measure, the ball is also backed by a 30-day hassle-free return policy and a 12-month warranty.
How Do I Know When My Exercise Ball Is Full
The best way to know that your exercise ball is properly inflated is to measure the height of the ball when its fully inflated. Heres the easiest way to do this: Make a pencil mark on a wall at a height of 55, 65 or 75 centimeters, depending on which size ball you purchased.
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Which Size Exercise Ball Should I Buy
Exercise balls are measured in centimeters and come in five industry-standard sizes: 45 cm, 55 cm, 65 cm, 75 cm, and 85 cm. These measurements indicate the height of the ball once its fully inflated. For general exercise applications, the most common ball size is the 65 cm ball, best used for anyone between 59 to 62 tall.
To choose the best exercise ball size for you, measure the distance between the floor and your knees. Thats the size you want to go for. If your knee measurement is between ball sizes, buy the larger ball and under-inflate it. Your hips and knees should bend at a 90-degree angle when you sit on the ball.
Hard-to-find 85 cm exercise balls are ideal for individuals over 68 tall. To make things easier for you, use the chart below to choose the perfect exercise ball size based on your height:
68 and taller
XLARGE 85 cm
While the above chart is for general exercise purposes, choosing the ideal ball size to use as an office chair is slightly different. The University of Minnesota Extension recommends using an exercise ball that is one size larger for sitting at a desk. This is because the ball will deflate slightly when youre sitting on it.
Make Exercise Ball Workouts A Part Of Your Daily Routine
One of the simplest ways to incorporate an exercise ball workout into your routine is just to practice sitting on it. Sitting on the ball activates the core muscles required to maintain balance. If you are having trouble balancing, deflate the ball a little for added stability. If your balance feels good, try replacing your office chair with an exercise ball or sitting on the ball while watching television. Focus on sitting erect with your head and chest up and spine comfortably straight, while keeping your shoulders pulled back and slightly down .
Once you feel comfortable on the ball, more advanced exercises, such as wall squats using the exercise ball can be tried, or some of the previously mentioned exercises.
See how to perform Wall Squats on Sports-health.com.
As with any exercise program, it is essential to consult your doctor or a licensed physical therapist before beginning the workout. Many exercise balls may come with their own set of exercises attempting an advanced move before you are ready can lead to injury. A trained professional can give you a list of exercises tailored to your specific need and can show you how to use the exercise ball properly.
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Modified Childs Pose Using An Exercise Ball
Heres a stretch that involves using the exercise ball to enhance spinal flexibility based through a modification to the commonly used childs pose:
This exercise stretches multiple muscles, especially the latissimus dorsi and quadratus lumborum on the same side, both of which are commonly found to be stiff or tight core muscles. Perform this stretch 3 times per side, holding for 30 seconds during each repetition.
Can You Deflate A Yoga Ball
Yoga and Yoga Balls They are big, round and come in a very odd shape which makes it very difficult to store in and out of the way area. However, thankfully they can be easily deflated and stored in an organized way. This helps to free up your workout room or your space without filling it up in a clumsy way.
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