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Although relatively new
to the fitness and Pilates industry, Swiss balls
have been used in rehabilitation for nearly 40
years. These large, inflatable balls are now being
used successfully in exercise and conditioning
programs for all levels, from the deconditioned
novice to elite professional athletes. This is not
just another fitness fad that will fade in
popularity in a few months, but an excellent piece
of equipment for any Pilates Studio.
Why
Swiss Ball Training Works
Swiss Ball
training is very multi-functional. Using a ball
will:
Improve balance, which in
turn improves agility.
Require a constant
recruitment of the core musculature
Strengthen postural
muscles, which are generally weak from an
over-exposure to a seated environment.
Activate a myriad of motor
recruitment patterns, as the ball is
unstable.
Enhance both spinal and
peripheral joint stability, which help to prevent
injury.
Provide high levels of
nervous system activation, challenge the nervous
system, and therefore allow an athlete to go onto
the playing environment with more reserve
function. Athletes who use predominately gym
machine training have a difficult time
transferring their strength and power to the
playing environment.
Improve both general
function and sports performance.
Swiss
balls are also effective stretching aids and can
be used to develop strength in both open and
closed chain environments. A Swiss ball is like
any other piece of exercise equipment - it can be
used correctly to achieve positive results or it
can be used incorrectly and thus may cause
injury.
Important Points to Consider
when buying a Swiss Ball
There are many
different brands of Swiss ball to choose from, but
be sure to look for the following features:
Anti-burst material. It is
vital that a Swiss ball will not burst if
punctured, but rather slowly deflate so the user
can get off the ball safely. Some cheaper rubber
and vinyl balls can pop like a balloon if they
roll over a sharp object or hit the corner of a
piece of equipment or furniture. This is
particularly important for commercial settings,
with safety and liability concerns.
Anti-burst rating - how
much dynamic weight the ball can handle before the
anti-burst properties fail. For general exercise,
this should be at least 2-3 times body weight. For
very dynamic exercises, or those incorporating
free weights, the anti-burst rating should be at
least 400kg (850 lbs.)
Texture of the material.
Balls that are smooth and shiny can be difficult
to stay on when you are sweaty. Choose a ball that
has a textured finish, or one with a slightly
"sticky" finish.
How to Size Your Swiss
Ball
It is important to choose the correct
size of ball and have it inflated properly,
depending upon the purpose you will be using the
ball for.
For exercise - Swiss balls
should be firmly inflated, so that when pressed
with one finger, a slight dent is created,
approximately 2" (5cm) across. When seated on the
ball, your thigh (femur) should be parallel or
slightly above parallel to the ground. For those
with back pain, a slightly larger ball is often
better, so the thigh is above
parallel.
Sizing guidelines for
exercise
Your height - Under 5'2" (1.57m) =
Ball size 45 cm
Your height 5'3"- 5'8"
(1.60m-1.72m) = Ball size 55 cm
Your height
5'9" - 6'2" (1.75m-1.88m) = Ball size 65
cm
Your height Above 6'3" (1.90m) = Ball size
75 cm
As a chair - When using the
Swiss Ball as a seat, a larger ball is used than
for exercise, but only inflated to the correct
size as described above. This will produce a
softer, more comfortable chair. A general rule of
thumb is to use a ball one size larger than shown
in the chart above.
Caring for Your
Swiss Ball
With careful attention, a Swiss
ball can last many years. Follow these
recommendations to keep your ball in tip-top
shape:
Store your ball in a safe,
clean place, preferably off the floor and where it
will not get knocked around.
Check your ball for wear
and foreign objects before use. Replace any ball
that has any splits, holes or worn areas on the
surface.
Always use the ball on a
clean, dry, non-slip surface. Check the floor for
stones, pins, staples etc. before putting your
ball down.
Keep the ball away from
animals and direct heat sources. Do not leave it
in direct sunlight or a closed car.
Never kick a Swiss ball
and avoid knocking it into corners of furniture or
equipment, as this will damage the material.
Always make sure you have plenty of room when you
are using the ball - an exercise mat is
recommended.
Anyone wishing to incorporate
a Swiss Ball into an exercise programme would be
well advised to seek instruction from a
professional who has been trained in Swiss ball
techniques.
Alternatively there are
instructional and workout videos available for the
novice exerciser up to the elite athlete - there
is no substitution for
education!
Paul Chek is an internationally
respected speaker & consultant in corrective
and high performance exercise kinesiology and was
the first person to introduce Swiss balls to a
professional sports team - The Chicago
Bulls.
For information on Paul's Swiss ball
of choice, his courses, videos, books and
seminars, call Paul Chek Seminars UK at +44 (0)20
8874 6942 or visit the C.H.E.K Institute web page
at http://www.chekinstitute.com/
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