Make
Your Physio Ball Work for You!
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The physio ball may also be referred to as an exercise ball,
physio ball, gym ball, stability ball, therapy ball, or blue ball (because many
are blue). The term "Swiss ball" was coined because one of the
earliest noted uses of an exercise ball was 1965 in Switzerland where a group
of physical therapists used it in their work with children with cerebral palsy.
What
Size is Right for Me?
The size of exercise balls varies.
Physical therapists suggest using an exercise ball that fits each person's
height and leg length, where the hips and knees are at or slightly greater than
a 90 degree angle (thighs parallel to ground or point down slightly) with feet
flat on the floor. It is best to work with a physical therapist or other spine
specialist for a proper fit before using or purchasing an exercise ball.
|
Your Height |
Ball Size |
|
5'
3" and under |
53
cm |
|
5'
4" to 5' 10" |
65
cm |
|
5'
11" to 6' 4" |
75
cm |
|
6'
5" and over |
85
cm |
The exercise ball may be inflatable,
made out of vinyl or plastic, or solid foam rubber. Inflatable exercise balls
can be punctured, so it is important to avoid wearing anything sharp (jewelry,
belt buckle) when using the ball. Exercise balls made of plastic can be harmed
by exposure to heat or excess sunlight. Certain manufacturers claim designs
that stop the exercise ball from exploding if a puncture occurs, allowing the
air to leak out slowly instead. One factor in choosing an exercise ball is its
durability and ability to maintain its shape under pressure. Manufactures
should provide test load figures to the retailer for how much weight the
exercise ball will hold. Inflatable exercise balls may be sold in a deflated
condition, requiring an air pump to fill them. Frequently a pump can be purchased
with the exercise ball. Instructions about air pressure and fill levels should
be followed. One benefit that many people value about the exercise ball over
many other types of exercise equipment is that exercise balls are portable.
When traveling, a deflated ball can be placed in a suitcase and reinflated on
arrival (either using ones lungs or a small hand pump). Exercises balls come in
four basic sizes and should be purchased according to your body height.
Tips
for Using Your Ball
- Exercise balls should be purchased according to your
body height.
- The ball should be inflated to the point where it
becomes firm, but has some “give to it. Do not fill the ball until it
becomes hard, as some “give" is necessary for the ball to contour to
your body's shape.
- When the ball is first inflated, it will generally be
smaller that the maximum diameter size. Give the ball several days to
expand to full size. Measure the ball from top to bottom (diameter.)
- When sitting on the ball, your hips and knees should be
bent at approximately 90 degrees.
- A foot pump, hand pump, or air compressor can be used
to inflate your ball. If not available, your local gas station will work.
Ask for a trigger nozzle. An adapter for a bicycle pump is included in
your plug packet along with an extra plug. An adapter is not included with
the workout ball.
- After inflating the ball, place the plug into the ball,
and you are ready to begin.
Exercise
and Safety Tips
- Always use caution and common sense when performing
exercises.
- These exercises are designed for people in good health.
If you have any medical condition or if you are pregnant, please consult
your physical therapist or doctor before doing exercises.
- Start slowly and carefully. Many of these exercises
require more strength, balance, and coordination than you realize.
- Begin with the easiest skills first, and read all
instructions carefully before performing.
- Breathe slowly and deeply. Do not hold your breath.
- Do not bounce when performing stretches. Hold your
stretch position for 20-30 seconds.
- Never combine bouncing with bending and twisting of the
spine.
- Pay close attention to specific guidelines for low back
and pelvic positioning when noted.
- Gym Shoes are generally best to wear while exercising.
- Strength exercises should be done for 8-10 repetitions.
- Attempt more difficult exercises only after mastering
the basics moves first.
- If you begin experiencing pain, dizziness, nausea,
cramping, or any other symptoms or complaints while exercising with the
ball, immediately discontinue what you are doing and consult your
physician or chiropractor promptly.
Some
Physio Ball Exercises
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Do you need some more help in
learning how to use a PhysioBall or determining which exercises are best for
you? Contact us at: (905)-844-8425