Choosing the Right Exercise Ball
Effectively performing exercise ball
activities requires careful selection of the right exercise ball size. Because
personal consultations are not always possible, physical therapists, exercise
trainers, and other professionals have constructed several guidelines to use
when selecting the proper exercise ball size.
When sitting upright on an exercise
ball:
- Feet should be flat on the floor - with an even weight distribution.
- Single most important way to tell if the ball is the right height for you: 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).
- Pelvis, shoulders, and ears should be in a vertical line - the body should not be leaning 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. I've included approximate measures in inches.
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.
A general guideline for height
correspondence to diameter of exercise ball is as follows (Important to
remember, this is assuming average body weight is proportional to height):
|
If body weight to height is larger
than the average proportion, sitting on the exercise ball will compress it down
more, so individuals usually should try using the next larger exercise ball
size in order to maintain the 90-degree rule. Another factor to keep in mind is
that most exercise ball sizes can be adjusted. If the angles at
the hips and knees are much greater than 90 degrees, some air can be released
to compensate and vice versa.
Bear in mind, releasing air from the
exercise ball will cause it to lose air pressure. As the ball flattens out,
this will actually make it more stable, as it has a larger contact area with
the resisting surface and the body. This means that stabilizing and balancing
exercises will become easier and will lose some effectiveness.
Exercise balls also lose pressure
because of stretching from regular usage. Therefore, as the ball ages, it may
require further inflation. On the other hand, adding excessive air to the exercise
ball will increase the difficulty of balancing and stabilizing, as the contact
area decreases.
THE FUND
I would like to raise a little extra revenue without resorting to raising Yoga prices. I don't want Yoga to become unaffordable for anyone. Use and enjoy anything I post here. And anyone who is able to and would like to contribute to the Keeping Yoga On The Road Fund, can always do so on this page, through PayPal.
