Content

• Steps
• Tips
• Warnings

A gym ball is a useful exercise device. With it, you can develop balance, strengthen the muscles of the core, back and abdomen - the muscles that support the spine in all its movements. Strong core muscles play a major role in achieving good posture. Recently, the gymnastic ball has migrated from gyms to residential and office space. People use this ball as a chair to strengthen their core muscles, also called “active sitting,” because you have to tense all of your muscles while doing it. However, improper use of a gymnastic ball can do more harm than good. This article will tell you how to properly use a gymnastic ball as a chair.

Steps

1. 1 Choose a gymnastic ball that matches your height and weight. Measure the chair you usually sit on and get a ball 10 centimeters (1 in) taller than your chair.
2. 2 If you have an average body weight and your height is less than 160 centimeters, then you should purchase a ball with a diameter of 55 centimeters. If your height is between 160 and 183 (cm), then pick up a ball with a diameter of 65 (cm). If you are taller than 183 (cm), then get a ball with a diameter of 75 (cm).
3. 3 Get the most durable ball with a non-penetrating layer between the outside and inside of the ball. In the office, most often there are many sharp pens, scissors, stationery knives, buttons and much more that can punch a ball through.
4. 4 Purchase a ball from a store that will allow you to return or exchange the ball if it does not fit you in size or for other reasons. You may not be able to determine exactly whether the ball is right for you or not until you sit on it for several hours in the office.
5. 5 Inflate the ball to its maximum diameter so as not to sink into the surface of the ball when landing on it.
6. 6 Sit on the ball, straighten your back, place your legs in front of you. Your legs will be at a 90 degree angle to your hips.
   • At first, you can place your calves in front of you so that they touch the ball, which will help you control your balance while learning the art of ball sitting. Later, you can move your calves away from the ball, allowing your core muscles to engage.
7. 7 Bend your elbows and place your forearms at a 90-degree angle. Leaning forward a little, you will need to position them on the surface of the desktop.
   • If you are using a computer, make sure the monitor is at a 90 degree angle, otherwise your neck will come out of the straight line of the spine, which will partially negate the effect of a gymnastic ball.
8. 8 Practice active sitting. This is a condition where your body responds to a change in the position of the ball in space by tightening the corresponding core muscles in order to keep the ball in place. Tighten your abdominal muscles for added effect from the exercise.
9. 9 Use the ball every 20 minutes. Don't throw out your office chair. As with any exercise, you should allow your muscles to rest to avoid wasting, the absence of which will increase the benefit of the exercise.
   • Extend your sitting time to 30 minutes as you gain experience. Doctors do not recommend sitting on the ball for more than 30 minutes. If you often need to get up to change chairs, this will also be good for your back.

Tips

• Remember to choose the correct ball for your height and weight.

Warnings

• Be careful not to get carried away by jumping and playing on the surface of the ball, as you risk falling and getting injured from this kind of action.