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How do I determine what size exercise ball I should use as a desk chair?

6 min read

Asked by: Kim Nava

If you’re using the exercise ball as a chair, however, the University of Minnesota Extension recommends using a ball one size larger than you would for typical exercise. So, for example, an individual up to 5 feet tall would bump up to a 55 cm exercise ball.

What size exercise ball should I use to sit at my desk?

Measure your current chair and aim to have the diameter of the ball be about 4 inches (10.2 cm) higher than your current chair. If you are of average weight and you are under 5’3″ (160 cm), you should choose a 55 cm (21.7 inch) diameter exercise ball.

How do I choose the right size exercise ball?

If you’re between 5’1″ (155 centimeters) and 5’7″ (170 centimeters), a 55-centimeter ball is a good choice. If you’re between 5’8″ (173 centimeters) and 6’1″ (185 centimeters), try a 65-centimeter ball. If you’re 6’2″ (188 centimeters) or taller, try a 75-centimeter ball. Air pressure counts, too.

Can you use an exercise ball as a desk chair?

According to the Centre of Research Expertise for the Prevention of Musculoskeletal Disorders, “The use of stability balls as a chair may actually increase the risk of developing low back discomfort and may increase the risk of sustaining an injury due to the unstable nature of the balls.”

Is it good to sit on exercise balls at work?

Benefits of Using a Stability Ball

Sitting on an exercise ball can improve your stability and balance, as you must constantly engage the core abdominal muscles to stay upright. A stronger core helps protect the lower back and promote better posture.

How do you use an exercise ball at your desk?

When you're in front of your desk. Be sure that you're sitting upright on your exercise ball and not slouching. Your back should be straight and your abdominal muscles should be engaged.

How long should you sit on an exercise ball at work?

Only use the equipment for a maximum of 20 minutes and alternate between an ergonomic office chair. Focus on pulling the tummy button in to keep the ball stable and keep feet flat on the floor. Make sure you purchase a ball with anti-burst technology.

What size yoga ball Do I need to use as a chair?

Because the ball will deflate when you sit on it, choose a ball that has a diameter which is 4 inches (10 cm) larger than the height of the chair you are replacing. Note the pressure of the ball. At its maximum diameter, a yoga ball is very firm. The firmer the ball, the more difficult the yoga and exercise will be.

How big is a 55cm exercise ball?

TheraBand Exercise Ball, Stability Ball with 55 cm Diameter for Athletes 5’1″ to 5’6″ Tall, Standard Fitness Ball for Posture, Balance, Yoga, Pilates, Core, & Rehab, Red.

How do I know if my exercise ball is inflated enough?

What is the maximum pressure of a stability ball?

  1. Inflate until it can be dented with thumb pressure to a depth of one half inch.
  2. Once inflated, plug the ball and allow it to sit overnight.
  3. Next, the ball should be checked again with the thumb pressure test and inflated more if needed.

Can you lose weight sitting on exercise ball?

Answer: Sitting on a ball might help strengthen your core, but it won’t help you shed significant calories. The misconception comes, in part, from studies on nonexercise activity. Fidgeting, a common example, is often cited as a way to help burn extra calories.

How do you get a flat stomach with an exercise ball?

For crunches on the ball. Start by sitting on the ball with feet hip distance apart. And then walk your hips. Down bring your hands to the back of your head and lift.

Is it healthy to sit on a yoga ball?

Here’s why it’s healthy. Balancing on an unstable surface does require engagement of your core — your abdominal, lower back and pelvic muscles. And engaging your core helps it grow stronger, which should improve posture and lessen back pain. That’s why people do exercises on top of stability balls.

Are exercise balls worth it?

Using exercise balls while exercising can provide some amazing benefits such as back and spine health, core stability, better posture and muscle balance. It only seems logical that using them more frequently or for longer periods of time could help even more.

Does sitting on a ball help sciatica?

Tennis Ball Therapy – How it Works

How does a common tennis ball relieve your sciatic pain? It presses and treats the trigger points in the piriformis muscle, located beside your sciatic nerve. As your body weight presses into the part of your back that’s causing you pain, your muscles will relax and release.

Is exercise ball good for lower back pain?

The exercise ball is effective in rehabilitation of the back because it strengthens and develops the core body muscles that help to stabilize the spine.

How do you decompress your spine with an exercise ball?

And what you're going to do the same set up set the ball up into the lower back area keep your hips and lower back nice and relaxed and you're gonna reach up.

How do you sit on a yoga ball?

And then you feel really good from there this is the proper way to sit on a yoga ball just with the knees at 90 degrees drawing. In the stomach rolling the shoulders back. And that's it.

How do I use an exercise ball for sciatica?

And we're gonna have work on patients holding this and maintain this nice long bridge and you guys can see the ball stops on her shoulder.

What is the best sitting position for sciatica?

Sit up straight, all the way back in your chair so your back and buttocks are supported, rather than sitting towards the front of your chair. Sit with both feet flat on the floor, not just your toes. Don’t cross your legs or lean to one side. Keep your knees even with your hips, or even slightly elevated.

How do I get my sciatic nerve to stop hurting?

How is sciatica treated?

  1. Appling ice and/or hot packs: First, use ice packs to reduce pain and swelling. …
  2. Taking over-the-counter medicines: Take medicines to reduce pain, inflammation and swelling. …
  3. Performing gentle stretches: Learn proper stretches from an instructor with experience with low back pain.

Is a ball chair good for your back?

Exercise Ball Research Says…

Research suggests using a yoga ball in place of a desk chair doesn’t result in any advantage or pain relief. ³ Some results show sitting on an exercise ball may even have severe disadvantages, such as spinal shrinkage and increased pain.

Should I replace my office chair with an exercise ball?

Although researchers were quick to note that there’s no overwhelming evidence one way or another, the NIOSH experts recommended that balance balls not replace office chairs.

What is the best chair for sitting all day?

10 Most Comfortable Office Chairs for Long Hour Sitting

  • ErgoChair Recline. …
  • NEO Office Chair. …
  • Herman Miller Aeron. …
  • SIHOO Ergonomic Office Chair. …
  • Steelcase Leap Chair. …
  • Serta Big and Tall Executive Office Chair. …
  • Homall Gaming Chair PU Leather Desk. …
  • Steelcase Gesture Chair.

Can sitting on exercise ball cause back pain?

This effort helps you achieve the benefits of core-strengthening exercises performed with a fitness ball. Prolonged balancing on a fitness ball during a full day of work, however, may lead to increased fatigue and discomfort in your back.