Safe and Healthy Tips for Exercise Ball Exercises in the Office

Exercise ball exercises are becoming more common in the office as employees search for options to the discomfort they experience from sitting at a computer all day. The prominent thoughts are that exercise ball exercises require you to keep balance through the use of the "core muscles" (back, abdominals, and gluteals) and that sitting on a ball will strengthen these muscles and enhance posture and reduce discomfort. As much as strengthening muscles is a good idea and the Exercise ball exercises is one of many good games that will help to accomplish this action, most persons are not fit enough to sit on them for the whole day!

Normal workplace chairs can be especially confining and hard on the back. Most proper business can current are really office products, office furniture and so forth. Exercise ball chair fairly prevalent as a replacement for usual ergonomics workplace chair. It has turn out to be really common to replace workplace chairs, as nicely as any other chair, with exercise balls. In some ways the exercise ball chair could possibly properly be the greatest office chair. You wouldn't go and work out at the gym for the whole day, nor would you do sit-ups or rowing the whole day, so why would you "work out" through the exercise ball exercises at the office all day?

However, the problem with exercise ball exercises in the office lies in the fact that employees, who may or may not be fit already, are giving up their chairs, which provide support for the back, especially the key "lumbar curve", and using these balls as a chair. After only a short time, most people will move from the good "neutral back position" to a "slumped position", where they are putting pressure on the discs in their back and compromising their posture. Over time, this "slumped" position and lack of back support can increase muscle stress in the back, between the shoulder blades, cause the shoulders to roll forward and the chin to jut forward. Maybe you have also heard of safety issues related to exercise ball exercises in offices; specifically people falling off them, especially as their muscles fatigue.

Actually the sports therapist does not generally recommend the exercise ball exercises in the workplace environment, although your body is working fairly challenging to keep your balance when you are sitting on an exercise ball, and the exercise ball exercises will generate blood flow during your body during the entire day. Entire function out routines have been created about the versatility of the exercise ball exercises, so however, if you feel a strong urge to use one, either at the office or at home, the next tips are recommended to make sure you remain safe and healthy on the ball:

1. Most Important: Keep a very good chair (with good back and lumbar support) nearby and move your body into it once you feel yourself slump / slouch on the exercise ball.
2. It is recommended that you slowly increase the amount of time spent on exercise ball exercises.
When you first get it, you may find that you start to fatigue and "slump" after only 5 minutes but that over time, you can sit on the exercise ball for longer periods before you fatigue. So introduce the ball for a short period of time initially and gradually increase the time frame used.
3. Maintain the Natural Curve of your Spine.
You should be sitting upright on the exercise ball, with your weight equally distributed between your butt cheeks and ideally, with equal weight between your feet on the floor. Your chest should be pointed forward and your shoulders back. You can do this by squeezing your shoulder blades together. Keep your chin level and your ears over your shoulders. You will likely feel your upper back muscles working here to maintain this posture. This is part of the "working of the muscles" that you are trying to achieve. You will also likely feel your abdominal muscles tighten.
4. Move off the exercise ball onto your chair once you feel your muscles fatigue and you want to slouch your body. Sit back in your chair so you use the backrest to help relax your muscles. Once the muscles are fully relaxed, you may return to the exercise ball. Sports therapist recommends that you take at least as long off the exercise ball as you are on it (so if you sit on it for half an hour, then sit on the chair for at least half an hour).
5. Ensure the exercise ball is sized and inflated properly for you. When sitting on it, your hips should be bent at between a 90 - 110 degree angle (Never have your knees higher than your hips) and your knees should be at approximately 90 degrees. Your feet should be able to sit flat on the floor, not just your toes tucked in behind you or beside the ball. You can get different sized balls so ensure the one you purchase is sized for your height.
6. Keep on being aware of what you are doing during the exercise ball exercises. People have fallen off exercise ball and seriously harm themselves. Some organizations have banned their use for this very reason. When you shift, ensure the ball doesn't go away from you.
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