What Are the Benefits of a Stability Ball?

History

• Stability balls have been around since the 1960s, when Italian toy creator Aquilino Cosani invented the first one--the "Gymnastik"--for children. The ball quickly became popular among physical therapists and exercise physiologists who recognized the ball's functionality as a rehabilitation tool. Clinical practitioners and sports medicine experts still use this type of ball to develop balance, strength and postural awareness in their patients.
  Because of the stability ball's effectiveness in developing core strength and muscular balance, it has been more recently adopted by the general population as an exercise implement. You'll find stability balls in gyms and homes across the world, due largely to their versatility and inexpensive, portable design.

Sizes

• Before using a stability ball, it's important to ensure that it fits your body. Stability balls come in four basic sizes: 45 cm, 55 cm, 65 cm and 75 cm, with 55- and 65-cm sizes being the most common. In order to test the ball's size, sit on it with your feet on the floor. Your legs should be at a 90-degree angle, with hips even with the knees and thighs parallel to the floor. If your hips sink below your knees when you sit down, the ball is probably too small for your frame.
  While most stability balls come with inflation instructions, deconditioned individuals, seniors or children may find the ball easier to use if it is less inflated. Play with the inflation to find a level that's comfortable for you. As you become used to the ball's surface, you may wish to add more air--but you should never inflate it beyond what the instructions suggest.

Benefits

• While people often focus on training the extremities when they hit the gym, they may neglect their core muscles. The core, or "powerhouse," is the group of muscles that make up the abdomen, lower back, gluteals and thighs. These are the muscles your body calls on when it needs to balance and stabilize. Stability balls are perfect for training this core muscle group because these muscles are forced to work harder when they are on an unstable surface. As the core muscles become stronger, your balance, stability and agility will improve.
  A second benefit to stability ball training is improved strength through increased range of motion. For example, when you train your abdominal muscles with crunches on the floor, you have a limited range of motion interrupted by the floor's surface. When those crunches are done on the ball, you can stretch over it--increasing your range of motion during crunches and improving abdominal strength as a result.
  Using a stability ball during resistance training also develops the body's small, stabilizing muscles that aren't employed when you exercise on a solid surface. As these small muscles become stronger, your natural motor reflexes progress, your posture improves and your body functions better as a whole. As resistance exercises on the ball become easier, there are many options for increased challenge. You'll never "outgrow" the ball's many uses.
  Yet another benefit? For people with back pain or instability, the exercise ball provides the support needed to improve strength without further straining weak muscles and connective tissue.

Care

• Your ball will last indefinitely if you care for it properly. You need to periodically re-inflate the ball in order to maintain the correct size and firmness. Most new stability balls come with a manual pump, but you may wish to use an electric pump or compressor.
  Regularly clean the surface of your ball with warm water and mild dish detergent. Avoid chemical cleaning agents. Allow the ball to air dry, and store it away from heat and sunlight. While your stability ball is strong enough to endure hours of use, it's obviously important to keep sharp objects away from its surface.

Precautions

• Wear athletic shoes and long pants when exercising with a stability ball. The shoes will help you safely grip the floor, and long pants prevent your skin from sticking to the ball's surface.
  Make sure you exercise in an open area, free from furniture and other obstructions. In addition, perform each exercise slowly and with maximum control. This will help you achieve your goals more efficiently and will help to protect you from injury.
  In rare cases, the ball can press on the abdomen and cause nausea, shortness of breath or abdominal discomfort. If this occurs, stop exercising. If you experience head or chest pains while exercising on the ball, discontinue exercise and contact your physician. Most importantly, if you have a medical condition that causes you to have irregular balance or frequent balance problems, remember that working out on a stability ball may not be for you. Ask your practitioner before adopting this exercise tool.