Skip Nav
Fitbit
What Happened When 1 Guy Tracked His Sex Life With a Fitbit
Beginner Fitness Tips
How Exercising in My Underwear Has Changed My Workouts
Gymnastics
UCLA Gymnast Has the Crowd Chanting "10" After Slaying Floor Routine

How to Sit on a Stability Ball

Beginner's Guide: How to Sit on a Stability Ball

You may think it's all fun and games sitting on a stability ball while you work, but you should implement these important guidelines to help protect yourself from accidental injury. While the stability ball has its advantages, you should avoid using one if you have an acute back injury, especially if your quadratus lumborum, the major back muscle that runs from your 12th rib to the top of your pelvis, is compromised. The ball offers no back support, forcing you to heavily depend on the QL for support. If you notice any sharp or discomforting pain, forgo the ball for an ergonomic chair.

Five Rules For Proper Stability Ball Usage:

  1. Right size: Buy a ball that is intended for your height. Inflate the ball enough so that when you sit down, your legs create a 90 degree angle, at both the hip and knee, and your entire forearm can rest easily on your desk when typing.
  2. Wide stance: Place your feet flat on the floor about six inches from the ball. Open your legs to about the ball's width (wider than hip distance). You'll notice that if you place your feet closer together, your hip flexors will tighten up, and that lower back pain will creep up.

See more tips.

  1. Neutral spine: When sitting, avoid tilting your pelvis. Maintain the natural curves of your back to keep a neutral spine, which forces you to engage your back and core muscles — and this is a good thing.
  2. Shoulders down and neck back: Check your neck and shoulders. Press the shoulders down and back, and refrain from hunching your neck forward — your monitor's not going anywhere. Your head, torso, and hips should be in alignment, stacked one on top of the other.
  3. Bounce around: The fun of the stability ball is having the freedom to bounce around, move, and stretch the muscles in your back. Now that you know the proper alignment, go channel your childlike enthusiasm for a good bounce.
Image Source: Thinkstock
Around The Web
Chocolate-Mousse-Filled Strawberries
Photos of 100 Calories of Valentine Candy
Fitness Valentine Date Ideas
How to Make Sure You're Working Hard at the Gym
Holly Rilinger Diet and Workout Tips
Why It's Important to Take Compliments
Why Women Should Do Deadlifts

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
Latest Fitness
X