Swiss ball/ exercise ball/ gym ball/ fitness ball/ workout ball

Khushbu Mehra
Asst. prof

The exercise ball may be inflatable, made out of vinyl or plastic or solid foam rubber.
Inflatable exercise balls can be punctured, so it is best to avoid wearing anything
sharp (such as jewelry or a belt buckle) when using the ball. Exercise balls made of
plastic can be harmed by exposure to heat or excess sunlight. Certain manufacturers
claim designs that stop the exercise ball from exploding if a puncture occurs,
allowing the air to leak out slowly instead.

The ball is also known by various other names, for instance: balance ball, birth ball,
body ball, fitness ball, gym ball, gymnastic ball, physio ball, pilates ball, Pezzi ball,
stability ball, Swedish ball, Swiss ball, therapy ball, or yoga ball.

Stability balls are a popular and versatile piece of fitness equipment used in gyms,
homes, physical therapy sessions and even the workplace. Purpose of the stability
ball is to improve balance, muscle tone and core strength.

The term "Swiss ball" was coined because one of the earliest noted uses of an
exercise ball was in Switzerland in 1965, where a group of physical therapists used
it in their work with children with cerebral palsy.
An exercise ball is a ball constructed of soft elastic, typically in 5 diameters of 10-
centimeter increments, from 35 centimeters (14 inches) to 85 centimeters (34
inches), and filled with air.

The air pressure is changed by removing a valve stem and either filling with air or
letting the ball deflate. It is most often used in physical therapy, athletic training and
exercise. It can also be used for weight training.

Effectively performing exercise ball activities requires careful selection of the right
exercise ball size. Because personal consultations are not always possible, physical
therapists, exercise trainers, and other professionals have constructed several
guidelines to use when selecting the proper exercise ball size.

When sitting upright on an exercise ball:

Feet should be flat on the floor – with an even weight distribution.
Knees should be level or slightly lower than the pelvis – creating an angle of 90
degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing
down slightly).
Pelvis, shoulders, and ears should be in a vertical line – the body should not be
leaning in any direction as a counterbalance. Bouncing up and down lightly will
usually produce this alignment.

Exercise balls generally come in five different diametrical sizes. Each of these sizes
is accordingly used for people of differing body compositions.
How to Start an Exercise Ball Programe, It is important to note that height alone is
not the only factor in determining ball size. Because the exercise balls are flexible
and offer resistance, weight is also an important factor.

A general guideline for height correspondence to diameter of exercise ball is as

follows (this is assuming average body weight is proportional to height):
Exercise ball diameter Person’s height
45 cm 5’ and under
55 cm 5’1”– 5’8”
65 cm 5’9”– 6’2”
75 cm 6’3”– 6’7”
85 cm 6’8” and taller

If body weight to height is larger than the average proportion, sitting on the exercise
ball will compress it down more, so individuals usually should try using the next
larger exercise ball size in order to maintain the 90-degree rule.

Another factor to keep in mind is that most exercise ball sizes have some
adjustability to them. If the angles at the hips and knees are much greater than 90
degrees, some air can be released to compensate and vice versa.

Bear in mind, releasing air from the exercise ball will cause it to lose air pressure.
As the ball flattens out, this will actually make it more stable, as it has a larger contact
area with the resisting surface and the body. This means that stabilizing and
balancing exercises will become easier and will lose some effectiveness.
Exercise balls also lose pressure because of stretching from regular usage. Therefore,
as the ball ages, it may require further inflation. On the other hand, adding excessive
air to the exercise ball will increase the difficulty of balancing and stabilizing, as the
contact area decreases.

Improve flexibility. Use a stability ball to warm up and stretch your muscles before
a workout. Improved flexibility can reduce risk of injury and keep your muscles and
joints functional.
Expand range of motion. Stability balls can be used to expand range of motion during
certain exercises, such as crunches and sit-ups.

Strengthen core. When used properly, stability balls can strengthen the core
(abdominal and lower back muscles). These muscles are used to perform daily
activities. A strong core helps to protect the back and stabilize the whole body,
including the spine, pelvis, hips and shoulders.

Improve balance. Simply sitting on a stability ball engages the stabilizer muscles in
your core. Training on a ball forces your body to improve balance to complete the
exercises, and can also be beneficial in keeping a healthy posture.

FIG: Swiss ball

PEANUT BALL

Peanut balance balls are different from normal balance balls in that they’re
shaped like, you guessed it, a peanut. The oblong ball is larger on its two
ends, with a dip in the middle, which provides added stability for users.
Peanut balance balls are usually preferred by those who don’t have enough
balance or skill to use a normal balance ball, such as children, the elderly or
just beginners. Because of its shape, it can only roll forward and backward,
never side to side, making it easier for you to stay upright and complete a
workout without rolling off your balance
ball time and time again.

FIG : Peanut ball

There are a number of therapy balls that are commonly used by Occupational
Therapists and Physiotherapists for balance and coordination training,
strengthening, gross motor and proprioceptive activities. Peanut Balls are very
popular as they are more stable than a round therapy ball, building confidence and a
sense of achievement. Great for exercise routines and therapy.

SENSORY GYM BALL

There are a huge selection of sensory balls of all shapes, sizes, colours, textures and
weights. Sensory Balls are a great way to encourage fine and gross motor skills,
concentration, hand-eye coordination, focus, size discrimination, colour awareness,
tactile awareness, visual tracking. Explore the senses in a wide range of textures,
densities, shapes, sizes, weights, sounds and colours. Balls are incredibly versatile -
they can be bounced, rolled, thrown, caught, squeezed and stretched. Also great for
encouraging exercise, turn-taking, cooperation and team play.

A perfect therapy ball for those who need to awaken their sensory system, and for
sensory-seekers who crave additional sensory stimulation.

The exercise ball is covered with hundreds of small bumps that make regular
exercise ball activities even more stimulating!

Available in 45 cm, 55cm and 65 cm . The size relates the the height of the ball
when fully inflated. The 55cm will typically suit children and young teens whilst
the 65cm will suit older teens and adults.

Just sitting on the ball strengthens core muscles, body awareness, balance and
attention.

Try rolling it on your children for a deep-pressure tactile massage.Suitable for both
children and adults
FIG: Sensory gym ball.