How To Choose A Swiss Ball
The Swiss ball has been with us for a long while, since 1963 to be exact. It was invented by Aquilino Cosani, an Italian plastics manufacturer. Swiss balls today are almost de-riguer in gyms and it is not unusual to spot one in place of a chair at work or at home. But with so many choices available, buying one can be a daunting. So how does one go about choosing a Swiss ball?
The two most important criteria in picking the right Swiss ball (also known as Gym Balls, Fit Balls and Exercise Balls) are the Size and the ball Material.
Size Of The Swiss Ball Matters
First on Size, Swiss balls often come in several standard sizes – 45cm, 55cm, 65cm and 75cm in diameters. The most common method of choosing the right-sized ball to fit a person is the ‘Sit on the Ball’ test. Sit on a properly inflated Swiss ball with your feet flat on the ground and your knees should end up just below your thigh. If your knees are at a level higher than your thigh, the ball is too small for you.
It is possible to inflate or deflate the ball a little more or less than its recommended size but not too much. Because,
- If over inflated, you run the risk of the ball bursting at the worse possible moment.
- If under inflated, it becomes less wobbly, losing its ‘unstable surface’ properties that make the ball a great stability exercise tool. An under inflated ball also presses against the back of your thigh when sitting down. This can restrict blood circulation during prolonged sitting.
If you intend to use the ball for other exercises other than sitting, you should test the ball size to see if your posture or form is right performing those particular exercises.
Substance Counts Too
One thing that you will notice almost immediately is that the cheaper Swiss ball tends to be quite stretchy. Avoid these materials if possible as their stretchy properties make it harder to properly size a ball to fit you. Sitting on a 65-cm ball can quickly squish it down to a height of a regular 55cm ball. Stretchy materials also tend not to be anti-burst.
Anti-burst will be a common selling feature when you shop for Swiss balls. But what does it mean? Well, it doesn’t mean that your ball will never break or puncture. What it does mean is that when you get a puncture and if you happen to be sitting on it, it will deflate slowly giving you time to get off or if not, fall more gently to the floor. When a regular Swiss ball is punctured, they pop like balloons – that is very quick, leading to injuries. Anti-burst Swiss ball material tends to be more rigid but not all rigid material is anti-burst. If unsure, ask your therapist or personal fitness trainer for advice. A good Swiss ball should last you for several years.
Related Articles That You May Find Interesting
Popular Articles That You May Find Interesting
- Snapping Ankle - Physiotherapy
- Labour Epidural Cause Chronic Backache?
- The Best Exercises for Trochanteric Bursitis
- Posterior Pelvic Pain (Sacroiliac Joint Pain) in Pregnant Women
- How do I know if I have scoliosis?
- Diastasis Recti Abdominis - Conditions
- Cobb Angle and Scoliosis
- Maybe it isn't Plantar Fasciitis but Heel Fat Pad Syndrome
- What to do when your back hurts so much that you can't get out of bed?
- Multifidus - Smallest Yet Most Powerful Muscle
- Nerve Stretches
- Shoulder Pain - Frequently Asked Questions
- 'Clunking' Shoulders - Part I
- Waking up with neck pain? Find the right pillow.
- Not All Pain In the Back Is Back Pain - It Could Be Rib Pain
- MCL strain not getting better? Because it is Pes Ancerinus Tendinitis.
- Slipped Disc in Singapore - What to Do and Avoid
- Better to break a bone than to tear a ligament or tendon
- Knee Joint & Ankle Pain - Specialist Treatment in Singapore
- Acromion Clavicle Joint - Another source of shoulder pain
- Sway Back No More
- Knock Knees - Can I reverse it? (Part 1)
- Sway back posture: A leading poor posture type causing back pain
- Posterior Capsule stretches