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Top 5 exercise ball safety tips

Top 5 exercise ball safety tips

Use the right size, burst-resistant stability ball.

Other names for an exercise ball include: physio ball, swiss ball, core ball, stability ball

1. Use the right size

How to choose the right size exercise ball

2. Buy a burst-resistant ball
  • Burst resistant balls are designed to deflate slowly if they are punctured or torn.
  • Other balls can burst suddenly while you’re on it.
3. Check the weight limit
  • Choose a ball that can support your body weight.
  • Choose a ball that is burst resistant for your body weight.

A ball might say it supports 1,000 lbs but it may only be burst resistant up to 200 lbs. Other names for burst resistant include burst proof and anti-burst.

4. Use a risk-free area

Use your exercise ball in an area that is:

  • Free of objects that could puncture the ball.
  • Free of objects that could lead to injury if you fell.

Use a mat as a cushion on hard surfaces in case you lose your balance.

5. Start slow

When first using an exercise ball:

  • Place it in the corner or against a wall to keep it from rolling. This will also give you something to hold on to.
  • Keep your feet wider than shoulder width apart for increased stability.

As you get more comfortable on the ball, you can move it away from the wall and move your feet closer together. Learn to keep your balance while sitting on the ball (without using the wall) before adding additional movement or weights.

Sources:
ACSM (2005). Selecting and Effectively Using Stability Balls. (Brochure) Geithner, Christina.
SwissBalls.com



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