Fitness Balls Promote Proprioception

Proprioception is your body’s sense of where it is in space—it’s more than just balance, it’s a combination of balance, coordination, and core strength.

Any type of fitness ball exercise will improve proprioception by strengthening your core muscles. Try this proprioception exercise, “the jackknife,” as part of your next workout. This move targets the core muscles of the trunk, as follows:

-Start with your hands on the floor directly under your shoulders, knees bent, and shins and ankles on a fitness ball. You are supporting yourself with your hands.

-Push the ball back while straightening your legs, keeping your ankles on the ball. You should be in a plank position, with your body in a straight line from shoulders to ankles.

-Use your core muscles to reverse the movement and pull the ball back towards your hands as you bend your knees and return to the starting position. Keep your stomach pulled in towards your spine as you perform the exercise, but focus on breathing deeply, don’t hold your breath.

Repeat 8-10 times.

Balance Balls Aid In Low-Impact Exercise

Sometimes you want an aerobic workout that minimizes the stress on your joints. A balance ball can add the extra challenge to low impact aerobic exercise by engaging the body’s core muscles. When you exercise with a balance ball, you are working harder but not adding impact to the exercise routine.

Low impact exercise DVDs offer routines to do at home, so you can spend more time exercising and less time getting to and from the gym. When choosing a DVD for low impact aerobic exercise, keep these points in mind:

-Length: If you want 60 minutes of aerobics, make sure that’s what you are getting, vs. 30 minutes of aerobics framed by 2 15-minute stretching segments.

-Equipment: Make sure you have the props that you need. Some low-impact DVDs involve a balance ball, and others also require that you use a resistance band or a Pilates ball.

-Certification: Make sure that the DVD was designed by a reputable, certified fitness professional.

Active Sitting Promotes Proper Posture

The concept of active sitting means sitting on an unstable surface, such as an exercise ball chair. Sitting on a ball engages your core muscles to keep you from falling off, so you are less prone to the muscle compression and hunching that occurs with extended periods of sitting in a standard office chair.

If you want to replace your office chair with a balance ball chair, keep these points in mind:

-Floor surface. You should have plenty of room to use a balance ball instead of a traditional office chair. A standard balance ball used as a chair ranges from 21-25" wide. Office chairs are no wider.

-Size. Be sure to follow the manufacturer’s recommendations and choose the right size ball for your height. When sitting on a balance ball as a chair, your legs should form slightly greater than a 90-degree angle, with your knees slightly below your hips when your feet are flat on the floor.

-Style. Some people simply sit on an exercise ball as a chair, but if you are at a computer workstation, consider a ball frame with wheels so that you can slide around your workstation more easily.

Sit Pretty On A Balance Disc

Some balance discs provide another option for active sitting. Look for a balance disc that features one flat side, one curved side, and a low side profile. When you sit on the curved side, your core stability will improve because you are forced to work the core muscles to keep your balance. Some balance discs, such as the FitBALL® SeatingDisc, also can be used for kneeling and standing as part of an exercise routine. This disc is rounded on one side, flat on the other and has a very low side profile, making it convenient for office use.

Of course, sitting on a balance disc is not a substitute for a complete fitness program. But it can help undo some of the side effects of a desk job or other extended periods of sitting. Try keeping one balance disc at work and using another one at home. But start slowly. Sit on the disc for an hour, or half an hour if you aren’t used to doing core strengthening exercises. Then gradually work up until you can sit on the disc all day while keeping your core muscles engaged and working. The textured surface is one option. You can also use the smooth surface if you prefer. The textured surface is for air venting and sensory input.