By Trina Rickert

you seen an exercise ball in a magazine, at a gym or at work? Are you thinking about buying one or you've purchased one and you are not exactly sure how to use it. Now is the time to get on the ball!

Exercise balls are one of the most enjoyable, affordable and versatile pieces of exercise equipment available. They can be used by all types of people (non-exerciser to elite athlete) and all ages. To name just a few of the many physical benefits, the ball is commonly used to improve coordination, reaction time, righting reflexes, joint mobility and pain control.₁ It's also commonly used for stability, strength, balance, posture and it's even been incorporated into the work place as a desk chair. Getting started is as easy as sitting down on the ball and users can progress to a plethora of exercises and activities ranging in function and degree of difficulty. Something as simple as sitting on the ball is an excellent exercise and a challenge to maintain your balance and proper posture. Approximately 80% of the adult population will experience back pain in their life₂ and maintaining optimal posture and exercising are keys to preventing low back pain.

To Start With

First, make sure you have a ball that fits you so that when you're sitting on it, your hips and knees are at 90-degree angles. Depending on your height, there is a ball size especially for you.

Your Height

Recommended Ball Size
Under 5'2	55 cm ball
5'3 to 6'0	65 cm ball
Over 6'0	75 cm ball

Secondly, practice sitting on your ball with optimal posture. This can be done by sitting up on the ball as straight as possible. Now imagine that a string is attached to the top of your head and it is pulling your head up towards the ceiling. Try to keep your ears over your shoulders and your shoulders over your hips. This should be your optimal (neutral) spinal posture. While sitting with a neutral spine, with your feet on the floor, try to maintain your stability while lifting one leg.

Increased Difficulty

There are a number of ways to increase the level of difficulty with ball activities:

1. Decrease the base of support or degree of stability (e.g. while sitting on the ball with your feet on the floor, lift one foot off the ground and balance)
   
2. Increase the range of motion performed (e.g. increase the distance traveled when moving the ball)
   
3. Increase the number of repetitions or length of time you hold a position (e.g. once you're comfortable doing 10 sit-ups on the ball, try doing 15 sit-ups)
   
4. Add resistance (e.g. add free weights, tubing when doing exercises)

General Safety

Here are some general safety instructions:

1. Keep the ball away from sources of heat or direct sunlight for extended periods of time.
   
2. Check the area and clothing for sharp objects that may puncture the ball. (Most balls claim they are "burst proof." Avoid confusing this with "puncture proof.")
   
3. Provide unobstructed space so furniture or other objects that could cause injury aren't in the immediate area.
   
4. Maintain optimal posture while bouncing. Do not combine bouncing with bending, twisting or rotating the spine.
   
5. Perform exercises slowly and with control
   
6. Bare feet are recommended when exercising, however, if feet are slipping, rubber soled shoes are advised.
   
7. Wear comfortable clothes that allow full range of movement. Bare skin may stick to the ball and cause discomfort.

Things to keep in mind

You may find it enjoyable to bounce or stretch on the ball and this can be done while you're talking on the phone or watching tv. For general safety however, do not bounce while bending, twisting or rotating your spine. When first trying new exercises, it is a good idea to sit or exercise on the ball close to a wall or chair that you can hold onto when you need to regain your balance.

It's surprising to learn that most stretches and exercise you do on the floor can also be done with a ball. For a fun and challenging activity, get on a ball! To order an exercise ball go to Well-Mart

More information

For another WELL article on exercise balls check out: Size Matters! by Guy LeMasurier.

For a guide to ball exercises I would highly recommend the newly released Ball Bearings -- The Complete Illustrated Guide of Ball Exercisesby Jeff Compton, Stefan Scott and Matt Tyler. This is an excellent resource for both the beginner and the advanced ball user. Highlights include an introduction to using the ball, stretching, strengthening, balancing, stabilizing and bouncing exercises, and workout sheets for the beginner, intermediate and advanced ball user. Visit their site for more information.

1. Compton, J., Scott, S., & Tyler, M. (2003). Ball Bearings. Trafford Publishing.

2. Posner-Mayer, J. (1995). Swiss Ball Applications for Orthopedic & Sports Medicine. A Guide for Home Exercise Programs Utilizing the Swiss Ball. Ball Dynamics International Inc.