The stability ball is a piece of exercise equipment used for strength training, improving balance and stability. Replacing the office chair for the stability ball is increasingly popular because of the potential for improved health, posture and strength, but you should be aware of both the benefits and drawbacks before deciding to use a stability ball. Always consult a doctor before starting this or any other exercise regimen. The stability ball, also known as the Swiss ball, yoga ball or exercise ball, is an inflated ball constructed of soft PVC material. Stability balls come in different colors and sizes, and for best results, you should choose a ball that fits your height range. If you are between 4-foot-11 and 5-foot-4, select a ball that is 55 cm in diameter. If you are between 5-foot-5 and 5-foot-11, use a ball that is 65 cm in diameter. If you are over 6 feet, choose a ball that is 75 cm. Spineuniverse explains that sitting on a stability ball can improve stability and balance because doing so is said to constantly engage the core abdominal muscles.
Stronger ab muscles protect the lower back and promote better posture, and can be the result of using the stability ball. A study in the "Journal of Canadian Chiropractic Association" by chiropractors Larry G. Merritt and Celynne M. Merritt showed that two people who reportedly suffered from lower back pain improved when they began consistently sitting on a stability ball. Of course, results vary by individual, and not everyone experiences these results. According to the United States Army Public Health Command, sitting on an exercise ball can have a few drawbacks. For example, because exercise balls lack arm rests and back supports, the upper body might not be properly and fully supported. The UCLA Comprehensive Spine Center argues that the use of an armrest takes some strain off your neck and shoulders and makes you less likely to slouch. The Health Command also explains that sitting in a chair in a reclined position significantly eliminates disc pressure in the back, but this position cannot be maintained while sitting on an exercise ball.
If you use the stability ball in place of an office chair, you might feel that the ball is not tall enough for you to reach your desktop. You also might have concerns that the stability ball will roll away when you stand, so you might need to find a way to anchor it. Prolonged improper sitting posture and office equipment that promotes bad posture can damage spinal structure and cause recurring back and neck pain. The UCLA Comprehensive Spine Center explains that when sitting and resting your arms on a desk, your upper arms should be parallel to your spine. When you look at your computer, your gaze should be aimed at the middle of your screen. Your thighs should be parallel to the floor with your feet planted firmly on the ground. Keep in mind that you might just as easily slouch on a stability ball as you would in a chair, so practice good posture regardless of the seat. If you are new to using a stability ball, you might need to start out using the ball in small increments, as your body and muscles might not be accustomed to sitting in this manner for long periods and get fatigued.
As your muscles build strength and endurance and become familiar with the seating position, it will become easier and you will be able to use the ball for longer periods. Your employer or work environment might not permit you to use a stability ball in the workplace, so receive approval before bringing your ball to work. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week How to Use a Stability Ball As a Chair Exercise Ball Vs. Desk Chair How to Sit on an Exercise Ball at a Desk Does an Exercise Ball Chair Actually Give You Any Health Benefits? Exercise Ball Chair Exercises The Best Exercise Ball Brand How to Sit on a Workout Ball at Work The Benefits of Using a Stability Ball as a Chair 5 Things You Need to Know About Using an Exercise Ball as an Office Chair
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Carpal Tunnel Syndrome occurs when compression at the wrist causes pressure on the median nerve. This can result in tingling, pricking, numbness, pain in the hands or wrists, and loss of grip strength. In some cases, the pain can even travel up the arm and into the shoulder. Treatments involve everything from splints to expensive surgery, and this is only one of the likely injuries to occur from poor posture and ergonomics. For a person who tends to slouch or lean towards the monitor, back and neck injuries are another concern. The easiest way to avoid these injuries is to design your workspace to be as ergonomic as possible and take regular breaks as you work to avoid repetitive movements. The best place to start is with the desk chair. The height should be adjusted so that a user’s arms are bent at a 90° angle or greater when sitting at the desk with both hands on the keyboard. Feet should be flat on the ground, or on a foot stool, with thighs parallel to the floor. This not only helps with back support, but stability as well.
Allowing about 3 inches between the back of the knees and the front edge of the chair seat is ideal to help maintain proper circulation in the legs.A foot stool is very helpful when the feet don’t quite reach the ground. It also helps lift the thighs slightly for better circulation and automatically tilts the body slightly away from the computer. Adjust the armrests so the lower arms rest parallel to the floor. It’s best that armrests only be used when not typing, to help maintain proper body alignment. The monitor should be adjusted so that the top of the screen is slightly below eye level. This results in a slight bend in the neck, which reduces the neck strain that can occur when a monitor is lower or higher. Position the monitor to avoid glare by placing it at a right angle to any light sources or windows and make sure there is at least a 20-inch distance between the computer screen and the user to avoid eye strain. The keyboard should be placed slightly below the elbow and at a negative angle.
This allow the wrists to remain straight while typing. Avoid using a wrist rest or armrest while actively typing as this can cause the wrists to bend, placing unnecessary strain on them. Keeping elbows close to the body can help with typing speed since it puts the arms in the most efficient position for reaching the keyboard. One of the most important aspects of desk ergonomics is posture. Even with a perfect ergonomic setup, poor posture can result in a loss of the ergonomic benefits. The main thing to remember is to not slouch.Sit up straight, with the back placed at a 90 degree angle to the legs. Leaning back rather than towards the screen is very important to help avoid slouching. Slouching and leaning forward in the chair both contribute to both back and neck strain. Finally, take breaks and stretch. The 20/20 rule is a good rule to follow: take a 20 second break for every 20 minutes spent working on a computer. A few shoulder rolls, hugging yourself tightly, or even standing up and touching your toes can help loosen muscles and get those eyes away from the monitor.