Balance ball

Balance Ball

A balance ball, also known as a stability ball, exercise ball, Swiss ball, or fitness ball, is a versatile piece of exercise equipment used for physical therapy, athletic training, and general fitness. It is a large, inflatable ball made of soft elastic material, typically with a diameter of 35 to 85 centimeters (14 to 34 inches). The balance ball is used to improve balance, core strength, and flexibility.

History

The balance ball was first developed in the 1960s by Aquilino Cosani, an Italian plastics manufacturer. It was initially used in physical therapy settings, particularly for neurodevelopmental treatment. The ball gained popularity in the 1980s and 1990s as a tool for fitness and rehabilitation.

Uses

Balance balls are used in a variety of settings, including:

• Physical Therapy: They are used to improve balance, coordination, and strength in patients recovering from injuries or surgeries.
• Fitness Training: Balance balls are incorporated into exercise routines to enhance core stability, improve posture, and increase muscle strength.
• Athletic Training: Athletes use balance balls to improve proprioception and balance, which are crucial for performance in many sports.
• Office Ergonomics: Some people use balance balls as an alternative to office chairs to promote active sitting and improve posture.

Benefits

Using a balance ball can provide several benefits, including:

• Improved Core Strength: Engaging the core muscles to maintain balance on the ball strengthens the abdominal and back muscles.
• Enhanced Balance and Coordination: Regular use of a balance ball can improve overall balance and coordination.
• Increased Flexibility: Stretching exercises performed on a balance ball can enhance flexibility.
• Better Posture: Sitting on a balance ball encourages proper spinal alignment and posture.

Exercises

Some common exercises performed with a balance ball include:

• Ball Squats: Placing the ball between the back and a wall, then performing squats.
• Ball Crunches: Performing abdominal crunches while lying on the ball.
• Plank on Ball: Holding a plank position with the forearms on the ball.
• Ball Pass: Passing the ball between the hands and feet while lying on the back.

Safety Considerations

When using a balance ball, it is important to:

• Ensure the ball is properly inflated and in good condition.
• Use the correct size ball for your height.
• Perform exercises on a non-slip surface to prevent the ball from sliding.
• Consult with a healthcare professional before starting any new exercise program, especially if you have existing health conditions.

Also see

• Physical therapy
• Core strength
• Exercise equipment
• Posture
• Proprioception