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How to Sit on an Exercise Ball


Starting Position
  • Learning how to sit on a stability ball correctly is necessary for future exercise ball exercises.
  • Chest should be up, shoulder blades down and back, and head back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Postural awareness is very important.
Action Physio Tips
  • As you think about activating your abdominal muscles don't forget to breath.
  • If you are having difficulty with this go back and try Abdominal Hollowing.
Progression When first sitting on an exercise ball you will feel like it's rolling away under you. Start with you feet wide apart and hands on the ball beside you to hold the ball still. As you get a feel for the ball you can put your hands on your lap, and bring your feet closer together. Once you master this position and are able to maintain a good posture you can try some pelvic movements on the ball as listed in the progression above. It is important eventually to be able to move your pelvis separate from your lower back to improve functional movements.

When sitting on an exercise ball at your desk or when performing exercises on the exercise ball in sitting it is more important that you have a ball that fits. Ideally, hips and knees should be at about 90 degrees. Read my information on using the ball as a chair before putting one at your desk.

1ballsHold this position for 30 seconds.

2ballsHold this position for 60 seconds.

3ballsHold this position for more than 3 minutes at a time.

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