Buzz
In recent times, the yoga ball has shifted from the gym to both home and office spaces. Many are now opting to use it as a seating alternative to improve core strength. Unlike typical chairs, exercise balls are more flexible and comfortable, allowing you to move slightly, which can relieve pressure in certain positions. This is referred to as "active sitting," since your muscles remain engaged. However, improper use of the yoga ball could lead to more harm than benefit. This guide will show you the proper way to use an exercise ball as a chair.
Key Insights
- Yoga balls are believed to enhance your posture, balance, and energy. Additionally, they offer an easy transition into core exercises while sitting.
- However, simply using an exercise ball as a chair won't activate your muscles unless you actively engage them. It could also raise the risk of work-related injuries.
- This is why it's crucial to gradually increase your sitting time on the exercise ball. Additionally, ensure that your thighs slope downwards and avoid resting your wrists on the keyboard.
Instructions
Select the correct fitness ball based on your height and weight. Measure your current chair and choose a ball with a diameter that is roughly 4 inches (10.2 cm) larger than the seat height of your chair.
If you are of average weight and stand under 5'3" (160 cm), opt for a 55 cm (21.7 inch) diameter exercise ball. For those between 5'3" and 6' (160 and 182.9 cm), a 65 cm (25.6 inch) diameter ball is ideal. Individuals over 6 feet (182.9 cm) tall should likely choose a 75 cm (29.5 inch) diameter ball.
Choose a burst-resistant exercise ball. These balls come with an extra durable layer that shields the inner core from punctures. Offices and homes often contain sharp objects such as scissors, staples, or paper clips, which could cause a regular exercise ball to burst.
Buy your ball from a store that offers returns if the size isn't right. You won’t know for certain if the ball fits your desk and chair until you test it in your home or office environment.
Inflate the ball, making sure to pump it up to its full diameter so you don't sink too deeply into the ball.
Sit upright on the ball with your legs extended in front of you. Your legs should form a 90-degree angle with your thighs and remain parallel to the ball.
- To begin, you can rest your calves against the ball for added stability as you adjust. Over time, try moving your calves away from the ball for greater core engagement.
Bend your elbows and position your forearms at a 90-degree angle. Reach forward slightly to rest your arms on the desk or table.
- If you're using a computer, ensure that the screen is at a 90-degree angle. Otherwise, your neck may be misaligned with your spine, reducing the benefits of the ball for your posture.
Engage in active sitting. This involves your body reacting to the potential of falling off the ball by tightening the muscles in your core, including your stomach and back. Contract your abdominal muscles to further enhance the workout effect.
Use the ball in 20-minute intervals. Keep your office chair as an alternative. Just like with exercise, it’s essential to rest your muscles to avoid fatigue and to maximize the benefits.
- Gradually increase to 30-minute intervals as you become accustomed to the ball. Health experts advise against sitting for more than 30 minutes at a time. Frequently switching between chairs also helps your spine.
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Most exercise balls are measured in metric units, so remember to measure your office chair in both centimeters and inches.
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An ergonomic chair often provides better posture support and reduces pain, but an exercise ball still outperforms most traditional chairs in terms of posture improvement.
Important Safety Considerations
- Avoid excessive bouncing or playing on the ball, as falling off could lead to injuries, diminishing the overall benefits of using the ball.
