Ten tips for using an exercise ball properly

 1.You will find that most gyms and individuals do not inflate their exercise balls properly, usually they are under inflated, due to use or slow leaks. Improper inflating an exercise ball is one way many people are using their stability ball improperly in their fitness programs. When performing exercises on a properly inflated physio exercise ball you are using an unstable surface, this instability causes you to use more of the core stabilization muscles in your abdominal area and also in your lower back. How to inflate an exercise ball properly is to fill it until it is firm, or approximately 80%, so that when sitting, or even laying on it, there will be only a small amount of give.

If the exercise ball is over-inflated, it is very difficult to use; if the ball is under inflated, then the ball is too easy to use. Generally, though, you'll want to inflate your stability ball so that you can press it with one finger and make an indentation in it. Stabilization training can be defined as training that addresses the stabilization systems of the body, specifically the core. A properly inflated physio ball will help you to develop and maintain proper muscle balance throughout your entire core.

2.Improper body positioning minimizes the benefit of using an exercise ball. There is no one position when working with a Swiss exercise ball, the proper position changes with the exercise. However, there are some common mistake that people make when using an exercise ball, not maintain the proper positioning of their body throughout the entire exercise is one of them. Improper position, or form has the effect of minimizing the benefit of using the exercise ball.

To help you avoid injury, avoid these common mistakes: Be sure that the ball is properly inflated. Do not allow your shoulder and back to sag when sitting upright on the ball Keep your back straight and firm when sitting upright on the ball Only rest your upper back and head when lying on the exercise ball during upper body exercises Always support your head, neck and your shoulders when performing lying upper body Only rest your upper back on the ball when doing abdominal exercises

3. Ineffective use of the core stabilization muscles A major featured benefit of the stability core strength ball is that it strengthens and tones the core muscles. This can not be achieved if the core muscles are not activated, in other words, you should be consciously focusing keeping your core muscles activated throughout each movement. focus on the the muscles surrounding and supporting your spine, the inner and outer abdominal walls, the obliques, and the muscles of the lower back. Consciously focusing on the use of each muscle throughout the movement while on the ball to keep your core stable.

When exercising with the physio exercise ball, focus to keep your abs drawn in and your core activated. knowing how to properly activate your core will help to properly utilize an exercise ball and reap the full benefits of stability ball training. To activate your core muscles, lightly draw your abdominal muscles in and up. Activating the core throughout the day is good practice and can help to improve your overall posture dramatically.

 4. How to inflate an exercise ball properly Make sure your ball is at room temperature before starting to inflate it, remove the air plug, if your ball came with the plug already in place, if not get the air plug and keep it nearby. Never use a sharp object, instead, use a ball plug puller. Unfold your exercise ball and smoothing out any folds or wrinkles on a flat surface without any sharp objects.

Most balls come with a stability ball pump or adapter for a traditional bicycle pump. Insert the tip into the exercise ball's air hole to begin inflating it. On day one inflate your ball to approximately 80% of its full size, plug it and let it sit overnight. This allows the air to settle and the material on your ball to stretch. The following day, use your ball plug puller to pull the exercise ball plug and finish inflating your ball to the size indicated on the package and plug it. Each ball has a maximum diameter written in centimeters and inches. Use a tape measure to determine if your physio exercise ball is fully inflated, the top of the ball should reach the tape mark

5. How to care for your Swiss ball properly Physio exercise balls require very little care, still you can extend its life by taking a few precautions and store it properly. Exercise ball instructions recommend keeping your exercise ball out of direct sunlight and away from heat when possible. Overtime high temperatures can wear down the materials and can cause a ball to rupture more easily.

It may look like a beach ball, but it is not, so avoid using your exercise ball in a in salt-water or in a swimming pool because like salt-water, chlorine can also cause a breakdown of the ball. Generally, you should avoid using your exercise ball outside if possible to avoid the heat and sharp objects such as rocks and other hazards. Before using the ball be sure to remove sharp objects from your pockets such as your keys, sharp-edged jewelry or anything that could possibly puncture your ball. Before using your ball, be sure there is not grit, or sharp objects underneath it that could puncture the ball when you add your weight to it. Burst resistant balls will not explode when punctured, but can still tear.

6. Don't confuse an ab workout with a core workout Most core exercises focus on the four major muscle groups: the erector spinae, which runs the length of of the spinal column; the rectus abdominis, which attaches from the middle of your rib cage to your pubic bone; the obliques alongside your waist; and the transverse abdominis, which are under your obliques.

A true core program develops dozens of muscles attached to the hips, pelvis, lower back, and abdominals muscles. In order to recruit the core muscles your stability ball must be properly inflated. If you find that your ball needs air added on a regular basis, you may have a small crack or leak in your exercise ball and it is time to order a replacement physio exercise ball. Like any piece of exercise equipment, the manufacturer’s instructions for care and use should always be followed. Proper use and storage can extend the life of your exercise ball as well as insure that your ab workouts on the ball are actually core workouts, recruiting the dozens of muscles that make up your entire core.

7.How to use a fitness exercise ball after rehabilitation After an injury, it is an important precaution for the patient to consult a physician if his or her low back pain lasts for more than a few weeks or a month, or if there are any symptoms that cause concern, as the continued pain and/or symptoms may signify a serious medical condition. The safest fitness equipment is just as important; physio exercise balls are burst resistant and the number one recommended exercise balls on the market. Still, be sure to download the medical clearance form and have your client have their physician fill it out for you.

Do not train a recently injured person without clearance or until they are clear of any rehabilitation. Trainers are not physical therapists, and should nit act as one, get clearance and always err on the side of caution. Be sure your physio exercise ball is properly sized and that proper form and technique are learned. After receiving medical clearance, exercises should be done in a controlled manner and speed. At first do shorter exercise routines as the constant use of muscle groups to maintain balance on an exercise ball may lead to quicker than expected fatigue.

8. Advice to give beginners and first time an exercise ball If you want to buy a physio exercise ball to enhance your exercise routines, you can usually one in a prepackaged kit for your convenience. The kit includes a Swiss Ball, a air pump, and at least one exercise video that will show you how to inflate and use the ball correctly which can be an excellent resource if you are planning on using an exercise ball when you have never used one before. The information that comes in a pre-packaged kit contains more than just a stability ball pump and inflation directions, it also contains exercise ball how to information. For example the physio Exercise Ball Package with Pump comes with a handy chart of exercises to get you started by showing you how to perform those exercises.

9.Using an exercise ball properly starts with choosing the right one Before you begin an exercise routine with a Swiss Ball, you will need to choose the ball that fits your body size. The taller your frame is, the larger you will want your ball to be. If you're 5'3” or under, you'll want to choose a Swiss Ball that's 55 centimeters; if your height is 5'3 to 6' add another ten centimeters and choose a 65 centimeter ball; persons that are 6' to 6'7” should add another 10 centimeters and purchase a a physio stability exercise ball that measures 75 centimeters in diameter. When it comes to safety, cheaper isn't better as some stability balls can actually burst under your weight, and you don't want that to happen. The number one recommended burst-resistant exercise ball that is independently tested to weight bearing capacity of 2,250 pounds. Use the chart below to help determine the proper sized exercise ball for you.

Physio Ball Size Chart

Age 5 years to 4'8" 45 cm (17 in.)

4'8" to 5'3" 55 cm (21 in.)

5'3" to 6'0" 65 cm (25 in.)

6'0" to 6'7" 75 cm (29 in.)

10. How to properly pull the plug on your ball Included in most stability ball boxes are the ball, the plug and most exercise balls even come with a stability ball pump and needle-pump adapter. When it is time to put your ball away or pack it up for travel the exercise ball's plug removal can be a challenge without the right tool. Without a plug puller, it is very easy to damage your ball when trying to remove the plug to deflate your physio ball or when you want to re-inflate to its proper firmness .

Think of this little accessory item as a safety item, it allows you to keep the ball properly inflated so it is safe to use and it will protect the ball and keep it safe from damage as well. If you misplaced your plug puller, never use a sharp object when trying to pull the plug, you may injure yourself and puncture the ball. Look for a round flat object such as a coin and work the plug out slowly. If you find you are re-inflating a exercise ball often, you may have a small leak and it is time to replace your ball.

If you want to buy a Swiss Ball to enhance your exercise routines, you can usually find them at your local sports shop. You can also perform a search on the Internet and shop for one that way. They come in a prepackaged kit for your convenience. The kit includes a Swiss Ball, a air pump, and at least one exercise video that will show you how to inflate and use the ball correctly. For example, how soft or firm your ball will need to be will depend on the exercises you want to perform. Generally, though, you'll want to inflate your Stability Ball so that you can press it with one finger and make an indentation in it.