 |
Fitness ball fundamentals Part 2
Here, we continue on from Part 1,
Exercise Ball Fundamentals.
Exercise balls are generally made of a thick resistant vinyl material. The better quality ones are ‘anti-burst’. This means they may bust, but they won’t pop like a balloon. An anti-burst ball will usually deflate more slowly, giving you more time to recover before it goes flat. This is an important safety feature well worth the extra investment. Particularly if you plan on using weights while performing your exercises! A fitness ball with a ‘burst rate’ of 285 lbs (130 kg) and a ‘load rate’ of 1100 lbs (500 kg) means your ball is burst-resistant up to 285 lbs with a static load rating of 1100 lbs. People planning on heavy usage should consider a ball with a higher burst rate and load rate. Because I train a lot of clients, I use a high quality ball- one of the strongest and safest stability balls available that has a 30 second deflating time in case it’s punctured. It’s about double the price, but it has a 1100 lb (500 kg) burst rate and 4400 lb (2000 lb) load rate.
Keep your head in a neutral position as well. Looking straight ahead may help you from overly flexing or extending your neck (i.e., cervical spine). Keep your feet flat on the ground. Torso stabilization: Some sources call this ‘setting the abdominals’, others call it the ‘drawing in manoeuvre’. Simply suck in your stomach while exhaling and lock this slightly contracted position throughout your exercise. You want to 'draw in' your navel slightly toward your spine and hold it there for the duration of your exercise. You shouldn’t be contracting your muscles so much that you can’t breathe naturally. Doing this will engage your core musculature, most notably your transversus abdominis, and internal oblique muscles thus, providing spinal support and protection. The drawing in manoeuvre is considered a support mechanism for the spine and torso. There is some research that shows that compression on the spine is reduced by as much as 30 to 40 percent.
-When training on a stability ball, use lighter weights than you normally would for exercises performed in stable environments. -Inspect the fitness ball before use. Look for worn spots, scratches or other malformations. If you notice the ball is damaged, do not use it. If it’s been punctured, do not repair it. You cannot patch it up. Return it to the manufacturer. -Do not use the ball outdoors. Do not use the ball on slippery surfaces. -If you workout from home, do not train bare-foot or with socks. This is important. Wearing proper footwear with a non-skid sole will keep you from slipping, accidentally falling off the ball and dropping the weights. -Wear clothing that minimizes skin contact with the ball. When you sweat, your clothing will keep you from sliding or slipping off. -Remove jewellery, rings, and pointy accessories. -If the exercise you are performing requires you to bend or twist the spine, do not bounce on the ball. -Always perform your exercises with excellent form and technique. Control your movements. Do not sacrifice form for extra reps or extra weights. -And of course, keep the ball away from young children.
-Shelter your ball from sources of heat such as the sun, heaters, fire places- and from edges, corners, and pointy objects. -Eventually, your ball can lose a bit of air. From time to time, check for ‘firmness’ and re-inflate as necessary. -You can store your stability ball inflated or deflated.
But have you considered why you should train with a stability ball? The ball is often used for rehabilitation in physical therapy. It is also increasingly used in athletic settings to help top athletes train. Here's why...
Jump from Fitness Ball Fundamentals back to Exercise Ball
|
