Normal office chairs are notorious for negatively impacting your posture, especially if you are sitting in them improperly. Slouching in your chair may also lead to a decrease in your core strength. It may be replacing your office chair for a stability ball. On a stability ball, you spend your time actively balancing, so your body automatically forms a more correct posture. This can alleviate any back or core strain that you may have previously experienced sitting in a chair. Besides just improved posture and core strength, we have culled four other benefits that you may experience by replacing your office chair with a stability ball. Let's take a look. Experiencing the negative effects of sitting in an office chair? Here are 4 benefits of sitting on a stability ball: 1.) Burn Extra Calories As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That's where you come in.
While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing the office chair with a stability ball, remind him or her of the added bonus: extra burned calories. It's simple, really: The more we move, the more calories we burn. The more time spent on the stability ball, the more you move. 2.) Relieve Back Pain While you will have to focus on maintaining good posture while sitting on the stability ball, you won't be as hunched over as you could be sitting in an office chair. But the truth is, sitting on a stability ball isn't going to bring miracles or completely alleviate any pain you are experiencing. However, with regular exercise and stretching on a stability ball, you may be able to relieve some of the pain you are experiencing.
We'll take a closer look at those options below. 3.) Tone Core Muscles While we already discussed the negative impacts that sitting in a chair can have on your core strength, did we mention that switching to a stability ball can also help you to sculpt and tone those stubborn abs and obliques? With a stability ball, you are no longer relying on the back of the chair to keep you propped up. Instead you must engage your core, which of course leads to an increase in your core strength. Looking for an extra challenge during the workday? Grab your stability ball and perform a couple of exercises, such as: Plank with forearms on the ball Shoulder curl and press 4.) Induce the Inspiration to Stretch Maybe it's just us, but it's rather difficult as a trainer to sit on a stability ball without taking a break or two during the day to stretch out and relieve some tension. As we stated earlier in the post, the stability ball can relieve some strain you may experience in your back.
It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise. Remember that sitting on a stability ball isn't going to be a panacea for the eight-hour workday. And, while using a stability ball can alleviate a lot of the strain you may experience when sitting in an office chair, many experts still argue whether it has the advantages people seek. The truth is, sitting all day—regardless of sitting in a chair vs. on a stability ball—can negatively impact your health. For best results, switch back and forth between using a chair and a stability ball. And, don't forget to stand up throughout the work day to mitigate any possible health concerns associated with sitting for a long period of time. Want to learn more about how to build a stability ball into your own training or your personal fitness clients' routines? Check out AFPA's Stability Ball Training Certification. Editor’s Note: This post was originally published in February 2015 and has been revamped and updated for comprehensiveness.
Prolonged periods of sitting may contribute to back pain and tight muscles in your neck and shoulders. Replacing your office chair with an exercise ball may reduce back pain and improve your posture while building core strength. Exercise balls allow more freedom of movement than chairs and sitting on one at work may prevent stiffness associated with sitting in a constrained position. Determining which ball size fits your height and learning the correct way to sit on it ensures that the exercise ball is a comfortable and beneficial addition to your office. Buy the right size ball for your height. Generally, if you're 5 feet, 1 inch to 5 feet, 7 inches tall, buy a 22 inch ball. If you're 5 feet, 8 inches to 6 feet, 2 inches, then you'll need a 26 inch ball. Over 6 feet, and you'll need a 30 inch ball. Inflate the ball until you can sit on it with your feet resting flat on the floor and your legs at a 90-degree angle to the floor. Tighten your abdominal muscles and straighten your back.
Relax your shoulders and place your hands on your desk. In the correct position, your arms will form a 90-degree angle. If you are sitting on the correct size ball and your elbows don't rest on the desk, you may need to adjust your desk height. Incorrect arm positioning while sitting on the ball at your desk may cause shoulder and arm pain. Widen your feet to increase your stability while sitting on the ball. Move your feet closer to challenge your balance and core muscles. Adjust your computer screen or monitor to eye level to prevent neck or shoulder strain while you read and sit on the ball. Don't forget that you're sitting on a moving object. Keep your feet planted on the floor so that you don't inadvertently topple over. Stand up and walk around two to three minutes every half hour to prevent your muscles from becoming stiff. Sit on the ball for a few minutes each day and build your core strength before increasing your time on the ball. Store it fully inflated under your desk when it's not in use.
Increase your activity level at work: do push-ups, squats and crunches with the ball during your breaks. 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 Pros & Cons of Sitting on a Stability Ball Exercise Ball Chair Exercises How to Sit on a Workout Ball at Work How to Use a Stability Ball As a Chair Exercise Ball Vs. Desk Chair Calories Burned Sitting on an Exercise Ball The Benefits of Using a Stability Ball as a Chair Does an Exercise Ball Chair Actually Give You Any Health Benefits? 5 Things You Need to Know About Using an Exercise Ball as an Office Chair Ball Exercises While Sitting The Best Exercise Ball Brand My Lower Back Hurts After Sitting on a Stability Ball Instructions for a 65 cm Exercise Ball Does Bouncing on a Yoga Ball Help You to Lose Weight?