Exercise Balls Used for rehabilitation and fitness purpose

By : Varun Arora

Have you ever tried to use Exercise ball?  If your answer is no, then this blog is very beneficial for you.  Through this article, you will know the use, benefits, and many more things about Exercise Balls.  Let’s first understand, what is Exercise Ball?

The Exercise ball is made from durable, flexible material.  These balls are air-filled.  It comes in different sizes with the most common 55 cm, 65 cm, 75 cm diameter.  The size you can opt according to your height and the exercises you plan to perform.  Exercise balls are known as so many different names, like Gymnic balls, Swiss balls, Physio balls, balance balls, gym balls, yoga ball, therapy balls, but the purpose and uses of all balls are similar.  


History Of Exercise balls

These Exercise Balls are not new in the world of fitness.  The first ball was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer, and was initially named the "Pezzi Ball".  Then later, this ball began to be used by physio therapists across Europe for Postural re-education and back rehabilitation.  In the 1980s, American physical therapists were so impressed with this Pezzi Ball that they renamed it to the “Swiss Ball” and brought it back to the United States.

Used In Rehabilitation and Fitness 

Exercise balls are used for rehabilitation and fitness purpose.  It provides strength to back and spine.  It improves core stability, posture and muscle balance.  It is used to warm up and stretch your muscles before starting a workout.  Before starting any exercises, a simple workout is very necessary to make your muscles and joints functional and it may prevent injury.  It stretches muscles and uses for doing some basic abdominal exercises.  It helps to strengthen the abdominal muscles and lower back muscles that protect your lumbar spine.  It maintains the core stability in your body.  It stabilizes the spine, pelvis and shoulder.  

It also helps our bodies movement in any direction which is helpful in our daily movements.  When you sit on the ball the abdominal and back muscles is used to keep your balance on the ball.  It helps to stabilize your muscles by using of your ab muscles and back muscles to maintain balance on the ball.  Sitting on the ball, encouraged to maintain an upright posture and engage your core muscles, which can reduce the tendency to slouch and lead to better overall spinal alignment.  These balls are suitable for beginners and experienced fitness enthusiasts.  Intensity of the exercises can be easily modified as per the needs of your body.  

To use these balls, you do not need to hire a personal trainer or a physio therapist.   But if you have any injuries or under medical conditions, then we strongly recommend that you must consult to your doctor before beginning a fitness exercise program.  These balls are air-filled and very comfortable to use during fitness exercises.  They are very lightweight but durable and comes in different colours. People use these balls for yoga exercises, for physical therapy purposes.   Use the ball in combination with other equipment and exercises to create a balanced workout routine. This can help keep your workouts interesting.

 

The Quality and Available Sizes

The Quality and Size must be considered before purchasing it.  India Sunirse recommend the Original Gymnic Ball  for the perfect rehabilitation of weak back muscles.  It comes in various sizes and colours.  It is used in several different exercises.  But it is best to mobilise and realign the spine.  We recommend stretching your back flat against it, abdomen facing upwards.  This provides instant relief from pains and increase overall mobility.  The muscle imbalance occurs between anterior (front) and posterior (back) muscles, due to everyday activities, as in our daily routine we engage your front more than your back.  As a result, people can lead of bad posture.

As the world moving towards advanced technology, sitting at the desks are increasing day by day, which is unavoidable.  But this leads to several other problems like people suffer from back ache, stiffness in the lower back and the hip region.  These Exercise balls engage your whole core, as the ball supports the lower back and other posterior muscles during training.  Regular exercise with the ball provides strength to your back and maintain the natural curve of your spine.  It is very helpful in relieving pain and stiffness, as it provides the ideal lumbar positioning when working from home or in the office.

It comes in different sizes from 12” to 48” and uses according to the need of the patient.   You can choose the exact Exercise Ball for yourself according to your height.  These balls can be easily inflated.   We recommend to initially, inflate the ball to about 80% of its diameter, then wait 24 hours before inflating it to the recommended size.  You can get gym balls online from different brands like TheraBand, Gymnic Balls etc. 

Which ball is suitable for you, depends on so many factors?   Mainly it depends on the height of the individual.  If the height is between 4’11” to 5’4”, should usually opt for a 55 cm gym ball.  If the individual’s height is from 5’4” to 5’7”, then 65 cm ball will be best to use.  It is very necessary to select the most appropriate size of the ball to get best results.  But for certain exercises, it may be more effective to use the exercise ball of the smaller or the larger diameter.  But always buy the ball as per the recommendation of your fitness instructor.

If you are a beginner, then use a slightly deflated ball rather than a ball that is inflated to its maximum as it has more air pressure.  It would be easy and more convenient for you to sit on a slightly deflated ball.  Once you are comfortable with the gym ball exercises, you can fill it up with more air pressure.  Begin with basic exercises and gradually incorporate more advanced moves as you build confidence and strength.

With these exercise balls, you can conveniently plan your fitness routine at home, if you do not have time to go to gym.  It is suitable for indoor and outdoor use.  But you should have enough space to use these balls comfortably and does not have heavy or sharp objects near it so to prevent accidents. During gym ball exercises, you need to breathe in through your nose and breathe out through your mouth.  Also, take care to breathe in and out gradually and smoothly.

Always follow some Safety Tips while using these Exercise Ball.  These balls are properly inflated as per the manufacturer’s instructions because an under-inflated ball may not provide adequate support, while an over-inflated ball may be prone to bursting.  Use the ball on a flat, stable surface to prevent it from rolling away.  A non-slip mat can provide additional stability. Always warm up your body as it helps to prepare your muscles and joints for exercise. This can help prevent injuries and improve overall performance.  Focus on proper form and alignment throughout each exercise.  If you have any pre-existing conditions or injuries, consult a fitness professional or healthcare provider before using the Exercise ball to ensure it’s safe and appropriate for your situation.

If you regular use these balls, you will get the best results.  Try to include ball exercises in your routine a few times a week for the best results.  If you’re unsure about how to perform specific exercises or incorporate the ball into your routine, seek guidance from a fitness professional.  They can provide personalized advice and adjustments based on your fitness level and goals.

The Exercise ball is a powerful tool that can enhance your fitness journey in numerous ways. It is used from building core strength and improving balance to aiding in rehabilitation and improving posture, its benefits are wide-ranging.  You can enjoy a diverse and effective fitness experience by incorporating the Exercise ball into your workout routine that promotes overall well-being.  Keep in mind that you should start with the basics, prioritize safety, and stay consistent to gain the full potential of this dynamic exercise tool.

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