Today we’ll discuss the Swiss ball exercise.
The tool used for this Pilates ball exercise is referred to by many names, but they are commonly known as Swiss balls.
When you heard the word “ball,” what’s the first thing that comes into your mind?
Perhaps you may associate the term with the world of sports, as a lot of them make use of balls.
What you may not conceive of, however, is how balls are actually playing a vital role in physical fitness, especially in Pilates.
Actually, they have been around for many years now, but it was not until twenty years earlier from now that they have gained recognition as an efficient rehabilitative and workout equipment.
Though originating from Italy, having been created by a toy manufacturer in the 1960s, Swiss balls became extremely popular in Switzerland. They are being utilized there for rehabilitative purposes.
When U.S. doctors visited physical therapy facilities in the country, they saw the innovative and highly valuable healing techniques of using the ball. Carrying this new-found knowledge back to their home, they introduced what they coined as the Swiss ball exercises. Ten years after and beyond, it has stirred the fitness industry, and exercise was never the same again.
Swiss balls (or Pilates balls) are usually plastic balls made of rubber, their diameter about 22 to 34 inches.
You may also use those inflatable balls currently sold in the market.
But you have to be careful, though. Recent news reveals that there has been a lot of product recalls because of defective Swiss balls. Their parts come apart easily, and users can fall off the floor and be hit by the separating pieces. Worse, they can cause injury. So you better choose that are made for excessive use and can withstand wear and tear for quite a time.
You also check that the balls are properly inflated and suit your height. They should be easy to sit on and comfortable.
The brouhaha over Swiss balls may have stemmed from the various benefits one gets from using them:
- strengthens back and abdominal muscles,
- promotes agility and proper posture,
- increases mobility of the lower back and
- encourages more complete control.
But despite of their positive contribution to our lives, they have some give. They cannot support your posture if they are too deflated. If they are too firm, it will be very difficult to balance your body.
That’s why it is imperative that you follow the guidelines that come together with your kit upon purchase. Symmetry is also important while doing a Swiss ball exercise. This means that your knees, rib cage, chest, hips, and shoulders on both sides of your body are aligned.
Make sure you select the right size Swiss ball. Depending on your length, you can have a
- 55cm Professional Swiss Ball
- 65cm Professional Swiss Ball
- 75cm Professional Swiss Ball
You can perform a variety of Swiss ball exercise techniques.
But when these exercises make you feel comfortable or are already painful, then it’s better to heed to your body and take your necessary rest. You better learn to stop for a while rather then risking yourself to further ugly consequences.
Also, if you feel like you don’t have proper footing or posture, it’s either you fix yourself properly or go reread the manual’s instructions.
Lastly, if a Swiss ball exercise is easier for you, then perhaps you’re not doing them right. Often, the exercises should be physically demanding to ward off excess sweat and fats. It’s only through constant practice and execution that can make them almost slightly a breeze.
A Swiss ball exercise click to people because they are fun during workout. After all, you can stay fit even right at your own home. But hey, they can also be perfect partners together with friends.