There are thousands of exercise equipment available in the world. You can use any of them to achieve your fitness goal. An exercise ball is a form of exercise equipment that can ease your fitness achieving journey. Moreover, it helps to improve your balance maintenance level.
We all know that sitting for a long period can cause harm to our health. But unfortunately, for accomplishing any work in the office or home, we have to remain sitting most of the time. To prevent the harmful effects of sitting for a long period, the exercise ball can be used as a chair in an office or home. The exercise ball is also known as a yoga ball or stability ball. Now the question is how to use an exercise ball as a chair? In this article, I will discuss this topic in detail.
How to use an exercise ball as a chair?
Time Needed : 5 minutes
Sitting on a chair for a prolonged period can cause back pain and your core muscles get weaker. You can replace the chair with an exercise ball to remove the back pain and strengthen your core muscles. You can keep yourself in a moving condition by sitting on an exercise ball.
Now check out how to sit on a exercise ball instead of chair.
- Select the appropriate exercise ball
You have to select an exercise ball that matches up with your height and weight. You can select it by measuring your current chair. You have to add an extra 4 inches with the measurements of your current chair and that will be the perfect diameter for your exercise ball.
If your height is below 6 feet, 65 cm will be the right diameter for you. But if you are more than 6 feet, you have to choose the exercise ball with 75 cm in diameter.
- Check if it's burst-resistant or not
The exercise ball is generally filled with air. It can easily pop up by any sharp instruments present at your office or home. So you have to check if the ball is burst-resistant or not. Try to buy the one which has an extra-strong layer between the inner and outer compartment.
The middle strong layer will protect the ball from bursting out.
So you can safely use that in your office or home.
- Pump the ball and sit on it cautiously
After buying the right exercise ball, you have to pump it up. Pump the ball to its maximum extent. Do not pump less or you will plummet into the ball which can create uneasiness.
After pumping the ball to its maximum diameter, sit on it straight. While sitting on the ball you have to keep your legs parallel to the ball. And there should be a 90-degree angle between the legs and thighs.
- Strengthen the muscles
After placing your feet and hands on the right positions, you have to set up your desktop or laptop or any working screen. Keep the screen at your eye level. Keep your back straight. This will help your abdominal muscles to get stronger.
- Change the chair frequently
Experts advise not to sit on an exercise ball for more than 30 minutes. As you keep moving with the ball, it makes you tired. So you have to change it frequently with your chair.
- Ball Pump
- Balance Ball
After knowing how to use a yoga ball chair, you have to keep practicing it. First few days you may feel a little uneasy, but you will get used to it very soon. And this will help your core muscles to get strong.
How to sit on a balance ball chair?
Now you know how to use an exercise ball as a chair. But you have to get knowledge about proper sitting technique. So now I will discuss how to sit on a balance ball chair.
Position your legs and hands
First, position your legs and thighs as described above. Then you can keep your hands on the thighs or on the desk. But you have to maintain a 90-degree angle between your arms and forearms.
Keep your back straight
After placing your hands and legs in the right position, you have to keep your back straight and shoulder relaxed. Your elbows shouldn’t be on the desk. You can also tighten the muscles of your abdomen.
Increase the distance between your feet
You can widen your feet to increase the distance between your feet. This will help to increase your stability. Or you can get your feet closer which will help you to improve your balance maintenance capability.
Using an exercise ball as a chair can be beneficial in many ways. You can keep exercising while working in the office or at home. Most importantly, you can improve your posture without spending any energy. In the above article, you will find all the answers regarding how to use an exercise ball as a chair. Go through the whole article to get the most benefits out of it.