How an Exercise Ball at Work Can Increase Your Health
No doubt you have noticed people using large exercise balls at chairs at the office. Have you wondered that is all about? Well, it was probably recommended by their chiropractor as a way to build up core strength while also improving posture when sitting for long periods of time. Here’s what you need to know about sitting on a workout ball at work to help you decide if you want to join the movement!
The Right Size
If using a workout ball at work is something that interests you, the first step in switching over from a traditional chair is to find a ball that is the right size for you. Your legs should form a 90 degree angle when you sit on the middle of the ball. If you sit on one and your hips are higher than your knees, get a smaller ball. If your hips are lower than your knees, a larger ball is needed!
How to Sit
Make sure you sit in the middle of the ball with your feet flat on the floor in front of you. Your back should be straight and your shoulders relaxed as you pull your shoulder blades down and together. When you’re working and sitting on the ball you should try to keep this posture. Don’t slouch forward or sink in to the ball. Learning how to use the ball takes some patience and practice, but you’ll probably find it’s worth it in the end. Your back will thank you!
It’s not a great idea to switch your chair to a ball and sit in it all day long from day one. You need to try and build endurance; otherwise you could strain your back or develop fatigue in your lower back. Start off with 15 on the ball, trying to maintain proper form the entire time. If you can’t do it for the full 15 minutes at first then just do it for a shorter amount of time. Rotate between your chair and the ball to build up.
As you learn to use the ball correctly, try to avoid any sudden movements. Do not strain or twist suddenly. Being mindful of your safety as you begin to use the ball will help reduce your risk of injury by falling! Check the ball regularly for damage and always make sure it’s inflated properly!
If you have any questions about how to switch over to a workout ball in your office, talk to your chiropractor!