What is an exercise ball?
Therapy balls, also called yoga or exercise balls, are tools often used in the exercise, physical therapy, athletic training, and other ways to benefit the body by getting stronger. They can likewise help create net engine abilities, postural steadiness and reciprocal coordination. The exercise ball chair is a special chair that consists of an exercise ball and chair frame that can be used in the office. Medicine balls are weight balls that are used as part of rehabilitation or sports training
The therapy ball, while often mentioned as the Swiss ball, is known by a number of various names, consider balance ball, birth ball, body ball, ball, fitness ball, gymnastic ball, fitness ball, pilates ball and navy. Mine ball, Beasy ball, stabilization ball, Swedish ball or treat ball.
An exercise ball may be inflatable and made of hard vinyl, plastic or foam rubber. Inflatable therapy balls can be perforated, so it is best to avoid wearing anything sharp (like jewellery or a belt clip) when using the ball. Plastic exercise balls can be damaged by exposure to excessive heat or sunlight. Some manufacturers claim designs that prevent an exercise ball from bursting in the event of a puncture, allowing air to slowly escape out instead.
Benefits of an exercise ball
A primary benefit of practising an exercise ball rather than exercising directly on a hard, flat surface is that the body responds to the instability of the ball to remain balanced, engaging multiple muscles. These muscles get stronger overtime to maintain balance. Most of the time, the core of the body muscles – the abs and back muscles – are the focus of ball fitness exercise programs.
Using an unstable surface leads to recruiting more muscle units without increasing the overall load. The greatest benefit of moving an exercise on an unstable surface is achieving greater activation of the core muscles and exercises such as curling or pressing that are performed on the exercise ball. The unstable surface increases the activation of the rectus abdominal muscles (abdomen) and allows for more activity per exercise when compared to a stable surface.
Exercises such as exercising on an therapy ball produce more electromyography (electrical activity produced by muscles) than exercising on a stationary platform. Standard exercises, such as pushups, can be used on an unstable surface to increase the activation of the core stabilizers and thus provide increased core strength and greater resistance to injury.
Exercise ball uses
The numerous applications of Exercise Ball follow a scope of trouble levels, and the advantages for back agony victims can be felt at each level. From just sitting on a therapy ball to doing regular aerobic exercises, the essential support your back and stomach muscles need is the same.
For lower back pain, a therapy ball can be used for several purposes, including:
- Find the position of the neutral spine
- Learn the correct posture
- Increase lumbar movement (lower back)
- It increases the strength of the abdominal and back muscles
- Increase balance and stability
- Development of overall control and strength of core body muscles
- Learn to lift correctly
CONS of an exercise ball
- According to the United States Army General Command, sitting on exercise balls reduces the comfortable, proper posture. For example, there are no armrests, which can make maintaining the correct position of the head and chest more difficult.
- In fact, exercise balls do not increase overall muscle activation according to some studies. As far as your core strength goes, I wouldn’t say exercise balls do them a great deal.
- It takes up space, it rolls, and you can fall off it. Hey, those are legitimate arguments!
The research is inconclusive but appears to be somewhat opposed to using therapy balls at work due to some key concepts including reduced ergonomic stability and a lack of evidence of core strength improvement. Don’t throw the ball away, though. Changing your position at work either by sitting in a chair to practice ball or standing from a seated position is helpful. When you hold one position or position for an extended period of time, pain develops. Sitting on a therapy ball for a short time several times a day may help.
If you have more questions about therapy balls, ergonomics, or position, feel free to contact us!