Improperly inflating an exercise ball is one way many people use stability balls incorrectly in their fitness programs. When performing exercises on a properly inflated FitBALL® Exercise Ball, you are using an unstable surface to force you to use more of the core stabilization muscles in your abdominal area and also in your lower back.
The way to inflate an exercise ball properly is to simply fill it until its inflated diameter matches its rated diameter. Since some exercise balls are designed to be firmer than others, the diameter measurement is the most accurate way to know when an exercise ball is correctly inflated. It's important to never over inflate the ball past the diameter specified by the manufacturer.
Stabilization training can be defined as training that addresses the core of the body. A stability ball that is properly inflated will help you to develop and maintain proper muscle balance throughout your entire core.
Improper body positioning minimizes the benefit of using a FitBALL® Exercise Ball
There is no one correct position when working with a Swiss exercise ball; the proper position changes with the exercise. However, there are some common mistakes that people make when using an exercise ball, and failing to maintain the proper body positioning throughout the entire exercise is one of them. Improper form minimizes the benefit of using the exercise ball.
To help you avoid injury, keep these points in mind:
Be sure that the ball is properly inflated.
Do not allow your shoulders and back to sag when sitting upright on the ball
Keep your back straight and firm when sitting upright on the ball
Do not perform heavy weightlifting exercises on an exercise ball
If your fitness ball seems to need air frequently, check it for leaks. Never use a punctured exercise ball.
Effective use of the core stabilization muscles is important
A major benefit of the strength ball is that it strengthens and tones the core muscles. This can't be achieved if your core muscles are not activated; in other words, you should be consciously focusing on 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 will keep your core stable.
When exercising with the FitBALL® 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.
Make sure your ball isn't very hot or cold before starting to inflate it. Take the air plug out if it's in place. Never use a sharp object; instead, use a ball plug puller. Unfold your exercise ball and smooth 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 of your ball to stretch.
The following day, finish inflating the ball to the correct size. Each ball is meant to be inflated to a certain size, written on the packaging and usually on the ball itself. Use a tape measure to determine if your FitBALL® Exercise Ball is fully inflated.
FitBALL® Exercise Balls require very little care. Still, you can extend the life of an exercise ball by taking a few precautions and storing it properly.
Exercise ball instructions recommend keeping your exercise ball out of direct sunlight and away from heat when possible. 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 salt-water or in a swimming pool, because the chemicals in a pool are bad for the ball. Generally, it's a bad idea to use your exercise ball outside because of all the things that could damage it.
Before using the ball be sure to remove sharp objects from your pockets and person such as sharp-edged jewelry or anything else that could possibly puncture your ball. Burst resistant balls will not explode when punctured, but can still tear.
Inspect your FitBALL® Exercise Ball before and after your core workout
In order to recruit your 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 FitBALL® Exercise Ball.
Like any piece of exercise equipment, the manufacturer’s instructions for care and instructions on how to use an exercise ball should always be followed. Proper use and storage can extend the life of your exercise ball. Make sure to inspect all your exercise equipment before your workout to make sure it's in good condition.
How to use a FitBALL® Exercise Ball after rehabilitation
After an injury, an important precaution is to seek the assistance of an appropriately trained and licensed health professional before starting any exercise program. It is also very important 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, because continuing pain might mean that there's a serious injury. When using an exercise ball, choosing the safest fitness equipment is important; FitBALL Exercise Balls are burst resistant and the number one recommended exercise balls on the market.
Be sure your FitBALL 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 it's easy to get tired more quickly than you expect.
Advice for beginners on how to properly use your FitBALL® Exercise Ball
Beginners often ask, "how do I use an exercise ball?" If you want to use an exercise ball as an addition to your exercise regimen, you can usually find one in a prepackaged kit. The kit includes a Swiss Ball, air pump, and sample exercises, 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 may contain more than just inflation directions. It may also contain exercise ball how-to information. For example, the FitBALL® Exercise Ball Package with Pump comes with a handy chart of exercises to get you started by showing you how to perform those exercises.
It is recommended that if you are a beginner or first time user that you purchase a video or dvd with your exercise ball so that you will receive the full benefits of a stronger core and a safer workout. If you already have a ball, consider a “how to” DVD like “I bought the ball...now what?” from Amir Nevo.
Using an exercise ball properly starts with choosing the right one
It's important to get the right diameter Swiss ball for your body size. The taller you are, the larger you will want your ball to be. If you're 4'8” or under, a good diameter would be 45 centimeters; if you're 4'8" to 5'3", you probably want a 55cm ball; 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” need to add another 10 centimeters and purchase a a FitBALL® 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. FitBALL® is the number one recommended brand of burst-resistant exercise balls and is independently tested to weight bearing capacity of 2,250 pounds.
How to properly pull the plug on your FitBALL® Exercise Ball
When you purchase a Swiss exercise ball, in most cases what you will receive in the box is the ball, the plug and often a stability ball pump and needle-pump adapter. When it's time to put your ball away or pack it up for travel, taking out the plug can be a challenge without the right tool.
Without a plug puller, it is very easy to damage your FitBALL® Exercise Ball when trying to remove the plug to deflate or re-inflate it 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, because you could 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 an exercise ball often, you may have a small leak and it's time to replace your ball.
