An exercise ball that is too soft can cause discomfort and it can be difficult to stay on the ball. Your thighs should be parallel to the floor when you’re sitting on it. Instead of kicking the chair to the curb and using only an exercise ball, or forgetting about the ball completely and using only the chair, why not alternate between the two? You could sit on the chair for a couple of hours and then the exercise ball for an hour and so on.īefore using the exercise ball, ensure that it is inflated properly. It is a good idea if you stand up and walk around a bit every now and then to get your circulation going. Studies by fitness professionals have found that sitting on a ball can increase the load on the lower back and some discomfort over time. Sitting on an excise ball at work can help you with many things but there are of course a couple of drawbacks. Watch this video to discover how you should be sitting on an exercise ball: Sitting properly on a ball will require muscular contractions of the core and your hip and leg muscles will be used to maintain balance which will also contribute to muscle tone. Using an exercise ball will counteract poor posture as well as the slacking of your abs.ĭon’t think that just because you’ve hoofed out your office chair in favour of an exercise ball that your posture will be automatically corrected! Larry G Merritt and Celynne M Merritt – in the Journal of the Canadian Chiropractic Association – speculate that the reason for this is a lack of knowledge (on the part of people swopping out their chairs for exercise balls.) Sitting in a chair actually puts your abs into slack mode which decreases your core strength.When sitting on chairs, people tend to slouch or hunch and display bad posture.Sitting on a chair requires pretty much no muscle activity and it can actually hurt for a number of reasons: This has become quite the trend but how effective is it actually? Benefits of an exercise ball in the office If you are looking to perform some core exercises while at work, you could replace your regular office chair with an exercise ball. FUNDAMENTALS OF A FITNESS BUSINESS COURSE.EXERCISE AND SPECIAL POPULATIONS COURSE.NATIONAL CERTIFICATE OF PERSONAL TRAINING.SILVER PACKAGE – PERSONAL TRAINING COURSE.GOLD PACKAGE – PERSONAL TRAINING CERTIFICATE.PLATINUM PACKAGE – PERSONAL TRAINING DIPLOMA.Journal of Strength and Conditioning Research. ![]() Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting. Williams MJ, Gibson NV, Sorbie GG, Ugbolue UC, Brouner J, Easton C. Analysis of muscle activity during active pelvic tilting in sagittal plane. Gluteal muscle activation during the isometric phase of squatting exercises with and without a Swiss ball. doi:10.1589/jpts.27.1165īarton CJ, Kennedy A, Twycross-Lewis R, Woledge R, Malliaras P, Morrissey D. The effect of a pelvis-concentrated exercise program on male college students’ body alignment and foot base pressure. The effect of ball exercise on the balance ability of young adults. Balance ability and athletic performance.
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