An exercise ball is a tried and tested piece of exercise equipment that you can add to your basement gym or home office for relatively cheap. An exercise ball can help you become stronger and more fit in a number of different ways, but one size doesn’t fit all. There are some things you’ll want to consider when purchasing an exercise ball so that it is right for your needs and goals. Below, we share some tips for picking out the right exercise ball.
Choosing An Exercise Ball
Sitting on an exercise ball helps your body in a few key ways. For starters, it forces the user to have improved spinal positioning, as leaning back or hunching forward oftentimes causes you to lose your balance on the ball. Also, in order to maintain an ideal posture, you need to engage your core muscles, and having a strong core helps to stabilize your spine, hips and pelvis.
If you choose the wrong exercise ball, your posture positioning may be off no matter how hard you try to find the right seated position, and you may not achieve the benefits you seek. Here’s how to choose the right exercise ball for your needs.
Size Guide
Exercise balls come in different sizes, and your height/weight will play a role in which size you’ll want to choose. Here’s a general guideline based on your height, with some added considerations for your weight.
- 5’ And under – 45 cm diameter.
- 5’1’’ – 5’8’’ – 55 cm diameter.
- 5’9’’ – 6’2’’ – 65 cm diameter.
- 6’3’’ – 6’7’’ – 75 cm diameter.
- 6’8’’ and up – 85 cm diameter.
Depending on your weight, it may be helpful to size up if you are near the upper portion of the above height window. For example, a heavier individual who is 5’7’’ may find it easier to get into a healthy posture positioning with a 65 cm diameter exercise ball.
Find Your Perfect Position
When using an exercise ball, you’ll want to ensure that your body is positioned correctly. When seated in the right position, your hips should sit slightly higher than your knees and your feet should rest lightly on the ground. Your pelvis, shoulders and ears should all rest on the same vertical plane.
Inflate It Correctly
The more inflated your exercise ball is, the harder you will have to work in order to maintain your balance on the ball. It may be easier to deflate the ball a little when you’re first getting used to maintaining your balance on the ball before you add some more air for an extra challenge.
Professional Fit
The team at OrthoRehab Specialists would be more than happy to help fit you for an exercise ball or recommend a specific product based on your needs and the physical challenges you are facing. If you’ve been told to consider an exercise ball, or it is being recommended by your PT team, ask them for advice on which type of ball would be best for you.
If you’re looking for a passive way to improve your spinal stability and core strength, consider swapping out a chair for an exercise ball around your home. Even just 15-30 minutes a day can really add up over time, so don’t ignore the benefits of a small change to your daily routine. For help picking out the right exercise ball, or for answers to any questions you may have about an exercise or therapy routine, reach out to the team at OrthoRehab Specialists today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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