Considering a Swiss Ball, sizing & its benefits

Why is it called a Swiss ball?

 

What is a Swiss ball and its benefits?

They are used for rehabilitation and fitness, and work by forcing the body to balance against the ball's instability, leading to greater muscle activation. This results in improved back and spine health, core stability, posture and muscle balance. Swiss balls are a popular and versatile piece of fitness equipment used in gyms, homes, physical therapy sessions and even the workplace. Also known as exercise balls, Stability balls, Physio balls, and balance balls, the purpose of the stability ball is to improve balance, muscle tone and core strength

Swiss balls are filled with air and come in a variety of sizes.

They are lightweight, durable, and inexpensive — but are they really effective? Here are some of the benefits of incorporating stability balls into your exercise routine:

 Benefits of using a Swiss ball

• Improved core strength: Swiss balls challenge your core muscles in a way that traditional exercises cannot. When you sit, stand, or exercise on a Swiss ball, your core muscles have to work hard to stabilize your body. This helps to strengthen your core muscles and improve your balance.

• Improved posture: Swiss balls can also help to improve your posture. When you sit on a Swiss ball, your spine is naturally in a more neutral position. This can help to reduce back pain and improve your overall posture.

• Increased range of motion: Swiss balls can also help to increase your range of motion. When you exercise on a Swiss ball, you are forced to move in different ways than you would on a traditional surface. This can help to improve your flexibility and range of motion.

• Improve balance: Simply sitting on a stability ball engages the stabilizer muscles in your core. Training on a ball forces your body to improve balance to complete the exercises, and can also be beneficial in keeping a healthy posture.

• Reduced risk of injury: Swiss balls can also help to reduce your risk of injury. When you exercise on a Swiss ball, you are less likely to fall or lose your balance. This can help to prevent injuries such as sprains, strains, and falls.

• Increased fun and motivation: Swiss balls are also a lot of fun to use, They can make exercise more enjoyable and motivating. This can help you to stick with your fitness routine and reach your goals.

 

What size Swiss ball do I need?

A general guideline for height correspondence to diameter of exercise ball is as follows (this is assuming average body weight is proportional to height):

Exercise ball diameter	Person's height
45 cm	5' and under
55 cm	5'1"– 5'8"
65 cm	5'9"– 6'2"
75 cm	6'3"– 6'7"
85 cm	6'8" and taller

 

Sitting on a Swiss ball 

Besides being far cheaper than a treadmill or standing desk, or new ergonomic chair, some say that sitting on an exercise ball encourages you to keep your core engaged, making you stronger and burning extra calories in the process.

As the core body muscles must work to keep the body upright and balanced on the ball, even sitting still on an exercise ball counts as exercise. As an exercise ball is more stable when slightly deflated, it can be simpler to begin sitting on one if it is not entirely inflated.

Here’s how to sit on an exercise ball:

• Sit in the center of the ball with both feet firmly on the ground about shoulder width apart. If it is difficult to balance on the ball, use a wider stance.
• The knees should be at a 90-degree angle and in line over the ankles.
• Shoulders should be in line over the body (not hunching forward) and the head squarely over the neck (not leaning forward)

One can easily sit on the exercise ball while working at a desk or computer workstation and use it as an alternative to a traditional office chair. Others prefer to sit on it while watching television. Whatever the use, sitting on an exercise ball at some point of the day is helpful to strengthen the core muscles that support the spine.