Make sure you start with the right exercise ball size for you. Physical therapists have provided the table you see below for the general population, but ultimately the right size is dependent on the type of exercises you intend to do.
For example, the perfect exercise ball size for exercise ball exercises that require you to sit on the ball is dependent on your height. When sitting on the exercise ball, knees and hips should be at 90 degrees. For exercise ball exercises that require you to kneel or stand on the ball, a larger ball is better.
For those of you just getting familiar with the exercise ball, choose a larger size and keep it slightly deflated until you learn how the exercises feel and you feel comfortable balancing on it.
In my clinic I use a variety of sizes depending on my patients' abilities, height, pathologies, and goals. Balls are so inexpensive now it is helpful to have more than one.
More information on buying a ball.
|BALL DIAMETER||YOUR HEIGHT|
|45 cm||up to 5' 0 (1.5m)|
|55 cm||5'0" to 5'6" (1.5-1.7m)|
|65 cm||5'7" to 6'0" (1.7-1.8m)|
|75 cm||6'0" and over|
The bigger the ball
the heavier it is, so if your are using it for upper extremity
workouts, keep that in mind. If you lack shoulder strength or scapular
stability you may want to use a smaller ball for exercises such as the
isometric shoulder exercise
hold-up 2, or the dynamic exercises
For exercises that require you to support yourself against a wall such as the squats, side squats, and calf raises, size is not as important. The ball in these exercises helps to guide you into proper body mechanics.