Have this? Try that- Physioball Edition
Although big and somewhat cumbersome, some awesome exercises can be performed using that exercise ball. The exercise ball also known as a stability ball, swiss ball or a physio ball is a great tool for all levels to work on stretching, strengthening, posture, and core stabilization.
I have broken down some of my go to physioball exercises below. Try them out and let me know what you think!
first off, Does size matter?
Yes and no. You can definitely make it work with whatever size you already have but some sizes are more universal. Typically stability balls come in three sizes (S, M, & L)
Small-55 cm
This size is best for exercises where you are laying down or holding the ball in the air
Medium-65cm
I think this one is the most versatile size!
Can be used to sit on as well as lying down and lifting exercises
Ideal height/size for most people
Large-75cm
I rarely use this size in the clinic because it’s pretty hefty but good to use if you are very tall
*Keep in mind that when you get and inflate a new ball, it is not unusual to need to re-inflate it a few days later as the material stretches and it may seem deflated, totally normal. After 1-2 re-inflates it should hold it’s firmness better.
Exercises:
easy level of difficulty
medium level of difficulty
hard level of difficulty
Bonus tips:
Seated Upper extremity exercise
Start seated on ball next to firm surface to use for balance as needed (near kitchen counter, in corner of room)
Challenge your core by performing your usual upper extremity strengthening routine while seated on the ball
This may include
Bicep curls
Tricep extension
Flys
Med ball Chops/lifts
Resistance band rows
See how it feels doing only one side at a time-more core challenge!
Working from home? Posture suffering?
Try sitting on well inflated ball for increased core activation while working
Helps avoid slouching therefore improving posture
Make sure ball is adequate height to ensure proper ergonomic set up
Tried the seated ball thing at your desk but fed up with it always rolling away?
Check out the link below for a stand to hold chair in place while away from your desk :)
Give these a try and let me know what you think!
Contact me for all your individualized fall prevention training and physical therapy needs.
* please consult with trained specialist or medical provider prior to starting any new exercise routine for maximum safety.
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