Swiss ball

  A Swiss ball is a ball constructed of elastic rubber with a diameter of around 35 to 85 cm (14 to 34 inches). It is used in physical therapy and exercise.

The Swiss ball is also known by a number of different names, including balance ball, birth ball, body ball, exercise ball, fit ball, fitness ball, gym ball, physioball, pilates ball, sports ball, stability ball, swedish ball, therapy ball, or yoga ball. It is larger and much lighter than a medicine ball.

Additional recommended knowledge

Guide to balance cleaning: 8 simple steps

How to ensure accurate weighing results every day?

Essential Laboratory Skills Guide

Benefits

A primary benefit of exercising with a Swiss 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 to do so.^[1] 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.

Using a Swiss ball as part of a fitness program can include a wide range of difficulty levels, each requiring support from the back and stomach muscles that help firm up the trunk muscles in the body. Exercise balls are commonly used as part of a physical therapy program for individuals with low back pain.

Examples of uses of the exercise ball include:

• Developing overall control and strength of the core body muscles
• Increasing lower back mobility
• Increasing abdominal and back muscle strength
• Improving balance and stability
• Improving proprioception
• Learning proper body mechanics and posture while lifting objects

Potential harm

Swiss balls have been criticized by serious strength coaches because people tend to overuse them, which can lead to injury. Strength coach Charles Poliquin has stated^{[citation needed]}, "About 70% of Swiss ball exercises are worthless. It's just one of those things where people are taking an idea too far. There's some value to it, but it's not a cure-all."

Other uses

Some people sit on a Swiss ball instead of a chair (for example, an office chair), since this position requires them to engage their abdominal and back muscles and maintain proper posture to remain balanced on the ball. This is sometimes prescribed by physical therapists for back patients in sedentary jobs.^{[citation needed]} Some people warn against using a Swiss ball as chair.^[2]

References

1. ^ Vera-Garcia FJ, Grenier SG, McGill SM (2000) Abdominal muscle response during curl-ups on both stable and labile surfaces. Phys. Ther. 80, 564-569
2. ^ Ergoweb, Opinion: Balls as Office Chairs a Bad Idea