With new products showing up every month in the fitness industry, it’s rare to find one based on sound science rather than hype and nonsense. There is one such device that is not so new, but is just beginning to grow in popularity. This exercise aid is called the stability ball, with other popular names being Swiss ball or Physio ball.

These balls are about 55-75cm in diameter and are most commonly being used to perform a crunch or cross crunch for the abs. However, those are just a fraction of the exercises that can be done. In fact, the Stability ball alone can provide you with a total body workout.

Stability balls have been used for years by rehab specialists and expert physical therapists. Such professionals use these balls to improve balance and increase the strength of stabilizer muscles-the ones surrounding your joints. Many people who have pain in their knees, back or shoulders get it from joint instability. When you work with a swiss ball you can keep your joints healthy and ease pain that accompanies unstable joints.

The Swiss ball is different from an exercise machine because it is an unstable piece of equipment. While you could almost fall asleep on a machine, the stability ball challenges you to maintain your balance. This is important because as people get older there is a higher incidence of falls which leads to hip fractures and back injuries. With the swiss ball, a 60 year old can have the balance of a 20 year old.

Think of the last time you were at the gym on a machine, let’s say the chest press. Was it really challenging? Did your abs have to contract in order to to stabilize yourself? The answer is no! I’ve seen people looking around the gym and even talking while using a health club machine. Machines are not functional training devices.

Can you think of anytime during the day that you would sit down with your back supported by a pad and press a bar directly out in front of you. Opening a door, picking something up from the ground, getting up from a chair, and reaching overhead for a cup are some of the physical demands placed on the body daily. They require you to use many muscles at once as does the swiss ball. This means the Swiss ball is a great device for “core” training and forces the body to work harder. The harder the whole body has to work at once, the better the results you will get. So even if you’re just looking to get you’re body in better shape, the swiss ball is the way to go.

While there are literally hundreds of exercises that can be performed on a stability ball, make sure you know how to do the exercises properly to minimize the risk of injury. If you buy a Swiss ball it is important to have one that is the right size. The easiest way to make sure of this is to sit on a ball. If your thighs are parallel to the ground, that is your ball. If you are buying a ball from a commercial store and are unable to sit on it, here are some measurements you can go by. If you are 5’2”-5’8” get a 55 cm ball. 5’9”-6’2” will require a 65 cm ball and if you are reaching Randy Johnson height, a 75 cm ball will work best for your body. Until next month, stay motivated and live healthier!

-Casey Einhorn

Scottsdale Views Newspaper Article