A Stability ball — also called exercise ball, balance ball, Swiss ball, or fitness ball — is more than just fun to sit and bounce on; they’re a great way to improve strength, cardio endurance, and balance.
Physical therapists, exercise trainers, and other professionals have issued guidelines to keep in mind when selecting the proper stability ball size.
The correct way to use a stability ball for sitting
- Keep your knees hip-width apart. Knees should be level or slightly lower than the pelvis – creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly).
- Keep both feet on the ground – with an even weight distribution.
- Straighten your spine and roll your shoulders back (you may need to adjust the position of your keyboard and computer) so that your neck is not bent.
- As you sit, make slight circular or side-to-side movements with your buttocks and back to keep your abs activated.
- It’s simple, really: The more we move the more calories we burn. The more time sitting actively on the stability ball, the more you move.
It is important to note that height alone is not the only factor determining ball size. Because the exercise balls are flexible and offer resistance, weight is also important.
Stability Ball: What size is right for me?
A general guideline for height correspondence to the diameter of the exercise ball is as follows (assuming average body weight is proportional to height):
| Exercise ball diameter | Your 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 |
The Benefits of Using Stability Balls
If you have been experiencing the negative effects of sitting in an office chair? Here are five benefits of sitting on an exercise ball:
Burn Extra Calories
Many of us may sit for approximately eight or more hours a day. If you are interested in replacing the office/home chair with a stability ball; when used correctly, carry a bonus: extra burned calories.
Relieve Back Pain
Unfortunately, sitting on a stability ball isn’t going to miraculously alleviate any pain you are experiencing. However, if you take a moment to stretch your back muscles while sitting on the stability ball, you may be able to relieve some of the pain you are experiencing.
Tone Core Muscles
While simply sitting on a stability ball will not tone your muscles, having it on hand will make it much more practical to take a moment to do exercises to tone your abs and oblique. Back health is closely connected to core muscle strength. Research shows that core strengthening helps to reduce hip muscle imbalance and helps to reduce low back pain.
If you have a serious back or spinal condition, make sure to check with your doctor before trying out these stability ball exercises.
Breathe Better
When you are slouched over, your lungs are shortened, so you breathe in less air. One innovative study examined the impact of sitting posture on lung function. The study found that when sitting posture maintained a neutral lower back curve people had much greater air capacity and overall improved lung function.
As long as you are using the stability ball properly and your muscles are activated to have a neutral sitting posture, it can help you breathe better.
The stability ball, in addition to functioning as your seat, can also be a tool to help you stretch to relieve any strain you might feel. It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise.
Note: Before you ditch your desk chair, get familiar with the benefits and drawbacks of sitting on a ball all day — and what you should be doing instead.