An exercise class using exercise balls. An exercise ball allows a wide range of exercises to be performed. Different types and sizes of balls at ISPO-fair 2014 An exercise ball, also known as a Swiss Ball, is a ball constructed of soft elastic with a diameter of approximately 35 to 85 centimeters (14 to 34 inches) and filled with air. The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate. It is most often used in physical therapy, athletic training and exercise. It can also be used for weight training. The ball, while often referred to as a Swiss ball, is also known by a number of different names, including balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physio ball, pilates ball, Pezzi ball, stability ball, Swedish ball, therapy ball, or yoga ball. The physical object known as a "Swiss Ball" was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer. He perfected a process for moulding large puncture-resistant plastic balls.
[1] Those balls, then known as "Pezzi balls", were first used in treatment programs for newborns and infants by Mary Quinton, a British physiotherapist working in Switzerland. Later, Dr. Susanne Klein-Vogelbach, the director at the Physical Therapy School in Basel, Switzerland, integrated the use of ball exercise as physical therapy for neuro-developmental treatment. Based on the concept of "functional kinetics",[2] Klein-Vogelbach advocated the use of ball techniques to treat adults with orthopedic or medical problems. The term "Swiss Ball" was used when American physical therapists began to use those techniques in North America after witnessing their benefits in Switzerland.[3] From their development as physical therapy in a clinical setting, those exercises are now used in athletic training,[4] as part of a general fitness routine [5] and incorporation in alternative exercises such as yoga and Pilates. in 2012, Neil Whyte completed the record for the fastest time 10 Swiss balls have been jumped across at 8.31 seconds.
The record for the farthest jump between two Swiss balls was also made by Neil at a distance of 2.3 meters in 2012 [7] A woman performing weighted sit-ups on an exercise ball. A primary benefit of exercising with an exercise ball as opposed to exercising directly on a hard flat surface is that the body responds to the instability of the ball to remain balanced, engaging many more muscles.[8] Those muscles become stronger over time to keep balance. Most frequently, the core body muscles — the abdominal muscles and back muscles — are the focus of exercise ball fitness programs. A major benefit of using an unstable surface is the ability to recruit more muscle units without the need to increase the total load. The greatest benefit of moving an exercise onto an unstable surface is achieving a greater activation of the core musculature, exercises such as curl-up or push-up performed on an exercise ball.[10] An unstable surface increases activation of the rectus abdominus and allows for greater activity per exercise when compared to a stable surface.
Exercises such as a curl-up on an exercise ball yields a greater amount of electromyography (EMG) activity compared to exercises on a stable platform.[11] Performing standard exercises, such as a push-up, on an unstable surface can be used to increase activation of core trunk stabilizers and in turn provide increased trunk strength and greater resistance to injury. Fitness Experts and some Doctors also recommend sitting on an exercise ball instead of an office chair. This is based on the theory that the abdominal and back muscles are constantly engaged and active in order to maintain proper posture and balance on the ball.[14] There is no scientific evidence of those benefits occurring by just sitting without additional exercises.[16] However, some people warn against using a Swiss ball as a chair due to ergonomic considerations[17] or biomechanical reasons. This large plastic ball, known as a "birth ball", can also be used during labour to aid the descent of the fetal head into the pelvis.
Sitting in an upright position will also aid fetal positioning and is more comfortable for the woman. Sitting on the ball with arms placed on a bed, table or otherwise sturdy object for support and gently rocking the hips may help the woman during contractions and aid the natural physiological process of birth. Select at least two products to compare. You've added the maximum number of products to compare. Would you like to compare the products you've added? You've already added the maximum number of products to compare. Learn More About Exercise Balls Exercise Balls & Stability Balls for Your Training Regimen Simple to use and easy to store, a exercise ball is an essential part of your daily workout routine. Perfect for toning and strengthening your core, owning an exercise or fitness ball is a hassle-free way to enhance your exercise regimen. This workout staple aids in strengthening your abdominal, back and pelvic muscles. Fitness balls are also a great tool to promote posture, back and spine health.
Exercise balls are available in a variety of sizes. Similar workout tools, like balance trainers, help provide a total body workout that provides cardiovascular, aerobic and strength-building benefits. Shop popular brands including, Fitness Gear®, Body-Solid®, BOSU® and GoFit®. Fitness and exercise balls are ideal for athletes of very skill and fitness level. These inflatable balls can be used in a variety of workout options, including push-ups, squats and crunches. When purchasing your fitness ball, keep in mind the recommended height that's right for your frame. For utility, choose a ball that includes an air pump. Look for a ball designed with extra thick walls for added durability. Keep in mind the rubber materials used in the construction of your fitness ball: Some balls are constructed with recycled and non-toxic materials for an environmentally friendly workout. Exercise balls that feature inflatable nubs on the surface work to massage and relax muscles as you train.