Get the Ball Rolling During
Your Next Workout

Bored with exercise? It’s time to start having a ball. Both stability and medicine balls can add a twist to your next stretching or strength training session. Like other fitness devices, choose and use them properly to get the most benefit and reduce your risk for injury.

Also known as Swiss balls, infl atable stability balls challenge your muscles by providing an uneven base. They also use your core during strength training. So they’re ideal for exercisers who have low back pain.

If you’re healthy and pain-free, save Swiss balls for abdominal and back work. Studies show they don’t provide benefit for upperbody or leg exercises.

Swiss balls come in various sizes. To choose the right one for you, sit on the ball with your feet on the floor and your knees bent. Your knees and hips should form 90-degree angles. Start with these exercises:

• Ball stretch. Lie down over the ball to stretch muscles on the opposite side. For example, lying on your stomach extends your back, while lying on your back stretches abs.
• Swiss-ball superhero. Lie on your stomach over the ball. Slowly raise one arm, then the other, over your head. Then, slowly raise each leg 2 to 4 inches off the floor. As you get stronger, try raising the opposite leg and arm at the same time.
• Back stabilization. Lie on your stomach over the ball. “Walk” your hands forward until the ball is under your legs and then “walk” your hands backward to your original position. Next, “walk” your hands forward until the ball is under your legs again and then slowly raise each arm over your head, alternating between your right and left arm. When you’re stronger, try to perform pushups. “Roll” back to the starting position.

Some people use Swiss balls as office chairs, but there’s no proof of claims they prevent pain or improve posture and balance. Sitting on a ball may actually cause pain by squashing muscles, tendons, and nerves.