Physical therapy guide for how to correctly fit your exercise ball size to get the most benefit from your seated core exercises from http://www.pelvicexercises.com.au Your comments and questions are most welcome below!
It’s vital to know how to fit the right exercise ball for your body for seated ball exercises. If you have the wrong size ball you can run the risk of back injury and your core exercises won’t be as effective as they could be for training your abdominal muscles.
The right size exercise ball for you to sit on depends on your weight, your height and the quality of your exercise ball.
Most exercise balls have the ball size printed on them, usually 45 cm, 55 cm, 65 cm, 75 cm
Here is a typical exercise ball size guide however the size guide isn’t always right for everyone, use this as a general guide only as we all have different body weight and limb length differences.
Height and ball size (general recommendation only – you need to check to be sure)
Less than 4’8″ = 45 cm ball
4’8” to 5’3″ = 55 cm ball
5’4” to 5’1″ = 65 cm ball
5’10 to 6’4″ = 75 cm ball
To know the right size ball you need to sit on the top of the ball and look side on to a mirror and follow these steps:
1. Place both of your feet flat on the ground, if your heels are lifting the ball is too big
2. Check that your hips are slightly higher than your knees – this allows you to keep the normal or neutral curve in your lower back. This helps you to avoid straining your back and promote effective core muscle strengthening. If your hips are lower than your knees the ball is too small.
3. Check that the surface of the ball provides you with firm support you when you sit on it. Choose a good quality firm anti burst exercise ball and make sure it’s well inflated and not so soft that you sink into it when you sit on it.
Key Points for choosing the right side exercise ball for seated core exercises:
*Both feet should be flat on the ground
*Your hips should be higher than your knees when viewed from side on
*The exercise ball should feel firm and consist of good quality anti burst ball material
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