As I write this blog post I am sitting comfortably at my desk on my physio ball.
First you must find the perfect ball for you, before you decide to sit on one. Take into account your height when purchasing a ball.
Rule of thumb: Your knees should never be higher than your hips nor should your hips be higher in height than your knees. You should be able to sit at a right angle with your thighs parallel to the floor.
When picking out a ball you must take into consideration your height. Usually under 5’4 you should select a 55cm in diameter physio ball. If you are between 5’5 and over but up to 5’11 choose a 65cm ball. Over 6’feet choose a 75cm ball.
Here are some benefits of sitting on a physio ball.
- Improves core stability: As a pilates instructor I am always speaking about the importance of stability in the core, as much as strength in the core. Core stability helps us prevent injuries and remain strong in the pelvis and sacrum. Sitting on the ball requires you to find balance, if there is stability in your core, you will find balance.
- Improves core strength: Sitting on the ball requires you engage your core, which will also strengthen it.
- Improves lower back pain: Sitting on the ball requires you to engage the whole core (back and front) You can’t slouch which in turn will protect the back.
- Improves posture: Sitting on the physio ball you are immediately forced to sit upright and engaged. It trains the body to be aware of our posture
- Improves your mood: When you sit up tall you are sending a message to the brain to be happy. Slouching can now effect your mood. You look down, you feel down.
***BONUS 6. Improves the lymphatic system: The lymphatic system is responsible for facilitating the removal of toxins in your body. It also helps distribute fluids and essential nutrients around in the body. Bouncing for 2 min. every hour is like resistance training for your cells. It leads to an increase in white blood cells, which boosts your immunity. Most importantly it is fun to bounce.
There are some things to also consider when first sitting on a ball for a prolonged period. Our bodies need to get used to the upright position, the balancing and the core engagement. First, start off with 1/2 hour increments, get up and move and also vary the sitting between chair and ball. You don’t want to stress the body by changing the positioning all at once. Like anything in life, it takes a bit of getting used to.
Please let me know how I can serve you better so that you can,
Move Better, Feel Better & Age Better
Maria Lorenzo