What is an Exercise Ball?

An exercise ball is a large round plastic ball which is inflated with air and used in many different ways for exercise and physical therapy. An exercise ball may also be known by any of the following names: Swiss ball; gym ball; birth ball; stability ball; physio ball; therapy ball or Yoga ball. This variation in name is due to its wide range of uses.

Why use an Exercise Ball?

The main benefit of using an exercise ball is that that the body must respond to the unstable surface, recruiting the small stabilizing muscles which control posture, balance and core stability.

Core strengthening has become something of a ‘buzz word’ within the fitness industry, with classes such as Pilates still growing in popularity. The ‘Core’ muscles are a group of deep muscles within the trunk which work together to stabilise the spine. These include the much talked about Transversus Abdominus, the pelvic floor muscles and some small, intrinsic back muscles.  The aim of this kind of strengthening is to control and maintain contraction of the core muscles throughout daily activities, in order to improve stability and positioning of the spine.

Without contraction of the core muscles, the spine is left relatively unsupported, which during activities such as walking and running, increases the risk of injury or back pain. Core strengthening is recommended for everyone who is involved in any form of physical activity of who suffers from lower back pain or postural problems.

Just sitting on the gym ball helps to focus your attention on your core muscles and automatically enables their activation. Most strengthening exercises can be performed on the ball, using it in place of a weights bench to sit or lay on. Upper body resistance exercises, abdominal exercises such as crunches and leg strengtheners including bridges and hamstring curls can all be performed with a gym ball.

Benefits to Walkers

Working out using a Swiss ball can be of benefit to walkers in preventing injuries both due to postural problems and strength imbalances, as well as traumatic injuries such as ankle sprains or knee ligament injuries.

Improvements in posture and core strength help to prevent overuse injuries and general aches and pains, including lower back pain and sciatica. Improvements in balance may help in preventing falls and slips over rough ground which can result in painful, acute injuries.

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