Physical therapists, exercise trainers, and other professionals have issued guidelines when selecting the proper exercise ball size.
Before Buying or Using a Stability Ball
When sitting upright on an exercise ball:
- Feet should be flat on the floor – with an even weight distribution.
- 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).
- The pelvis, shoulders, and ears should be in a vertical line – the body should not be lean in any direction as a counterbalance. Bouncing up and down lightly will usually produce this alignment.
- Exercise balls generally come in five different diametrical sizes. Each of these sizes is accordingly used for people of differing body compositions.
It is important to note that height alone is not the only factor in determining ball size. Because the exercise balls are flexible and offer resistance, weight is also an important factor.
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 | 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 |
The Benefits
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. 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.
Relieve Back Pain
Unfortunately, sitting on a stability ball will not 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.
Exercises to alleviate pain:
- Side stretch: Sit up straight and spread your legs about hip-width apart with your feet flat on the ground. Put your right hand on your hip and stretch your left hand up and over to your right side. Hold for five seconds and switch sides. Repeat three times.
- Spine rotation: While sitting straight up on the stability ball, bring your palms together at your chest so your fingers are pointing upward. While keeping your head centered with your palms, and without moving your hips, rotate your body to the right, hold for five seconds, then to the left. Repeat three times.
- Bridge: Sit on the exercise ball with your arms to your sides and slowly walk your feet out while leaning back slightly. Move down on the ball until it is on your upper back. Raise your arms over your head so your back forms a bridge. Use your legs to roll the ball up to your mid-spine and try to deepen the stretch. Hold the position for ten to fifteen seconds and slowly return to your starting position.
Tone Core Muscles
While simply sitting on a stability ball will not tone your muscles, having the stability ball 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, 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 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.
In addition to functioning as your seat, it 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.
