How to Sit on an Exercise Ball
- 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.
awareness is very important.
- 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.
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
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
ball that fits.
Ideally, hips and knees should be at about 90
degrees. Read my information on
the ball as a chair
before putting one at your desk.
Hold this position for 30
Hold this position for 60
Hold this position for more
than 3 minutes at a time.
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