How To Get Back In Shape
Using an Exercise Ball as
a Desk Chair - Video
Exercise with an Exercise Ball
Sitting for hours at your desk, in front of your computer or watching
television, causes you to become sedentary, (not to mention what it does to your back, abs and glute
muscles). To avoid this, try changing your static sitting to Dynamic Sitting with an exercise ball
for short periods.
And to help Relieve Back Pain caused by Prolonged Sitting try using an
Exercise Ball as a Desk Chair.* This will improve your posture, increase movement of your
spine, increase core muscle activity and relieve muscle tension that can lead to
Consider using an
Exercise Ball as a Desk Chair to:
- Relieve back pain from prolonged static
- Improve your Posture
- Increase Core Muscle Control
- Increase your Activity
- Reduce your risk for disease *
Avoid using an Exercise Ball as a Desk Chair if you have
balance problems or dizziness that may cause you to fall off of an exercise ball. If
you have osteoporosis, ask your doctor before using an exercise ball as a desk
Using An Exercise Ball as a Desk Chair
When using an Exercise Ball as a Desk Chair make
- Use the correct sized ball
- Use an Anti-burst ball for
- Begin with just 10" at a
time and assess how your back responds
Choose an exercise ball by your height:
When the right size ball is properly inflated, you should be able to
sit on the ball with your knees and hips bent to 90 degrees.
Click here for more information or to purchase an exercise ball.
Other Sitting Options:
A Balance Ball Chair
|If you are not certain that you are ready to use an
exercise ball as a desk chair by itself, consider using a balance ball chair. While
you lose some of the full benefits of sitting on a ball, it is a good intermediary
step. To read what others have to say about the benefits of using a ball chair click here
and type balance ball in the search, click and check reviews.
The Back Vitalizer
can be used as a Back Support Cushion as well as
Back Vitalizer is a primarily a back support cushion. However,
it can also function similar to an exercise ball when you sit on it, instead of using it
behind your back.
When you sit on the back vitalizer, you activate the
deep muscles of the spine for core
As with an exercise ball, begin with just 10 minutes at a
time. Alternating between using the back vitalizer as a back support cushion and as a
sitting cushion, gives your back relief by changing positions frequently.
For a less expensive option, try
sitting on an exercise disc or a balance cushion to feel what it is like to sit on an unstable
surface. The disc or the back vitalizer may be more acceptable than an exercise ball in an
Why we chose the Thera-Band Anit-Burst Exercise Balls with the Slow
Deflate System -
"The Thera-Band SDS (Slow Deflate System) Exercise Ball is made
from a specially formulated compound that enables the ball to resist the tendency to burst when punctured.
Included exercise guide illustrates correct positions for 24 exercises designed to increase flexibility,
improve coordination and strengthen the abdomen, back, chest, arms, thighs, legs and buttocks. Uses for the
Thera-Band Ball include: exercise, gym, balance, fitness, yoga, pilates, resistance and stability." And it
is used safely in therapy clinics across the country.
As with any exercise, consult your doctor or healthcare practitioner before you start a
new exercise program. Precaution:
You should not use an exercise ball if you have balance problems, dizziness, or if you have fragile bones
such as with osteoporosis and could sustain an injury if you fell off of the ball. Consult your healthcare
practitioner or physical therapist to see if an exercise ball is right for you.
Too Much Sitting: a novel and important predictor of chronic
Br J Sports Med 2009;43:81-83 doi:10.1136/bjsm.2008.0552
Sedentary Time: This study, reported in Diabete's Care, Diabetes
Care April 2008 vol. 31 no. 4 661-666, showed that increased
breaks in sedentary time is beneficial to waist circumference, and biological markers of
*Caution: Some types of back pain are not well suited to using an
exercise ball as a desk chair. Consult with your healthcare practitioner to see if it sitting on an
exercise ball is right for you.
Additionally, there are few studies on using an exercise ball as a desk
1. Sitting on an office chair versus sitting on an exercise ball - This study concludes
that the advantages of increased trunk motion and muscle activity, may be offset by the disadvantage
of increased spinal shrinkage.
2. Sitting on a chair or an exercise ball: various perspectives to guide decision making -
Concludes in their study that sitting on an exercise ball for 30 minutes "does not significantly affect
the magnitudes of muscle activation, spine posture, spine loads or overall spine stability". However,
they do conclude that it increases discomfort.
So if you are going to try out an exercise ball as a desk chair, begin with 10 minutes or
less to see how your back responds and use the ball intermittently. Or try other sitting options such as a well designed ergonomic chair, a back vitalizer or a balance
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