The exercise ball dimensions should be chosen based on the person’s height. The proceeding information can be used as a guide.
For those who stand under 5 ft, the ideal diameter is 45 cm. Those between 5’1″– 5’8″ should get a 55 cm diameter ball. The 65 cm ball is ideal for those between 5’9″– 6’2″. People who are between 6’3″– 6’7″ should go for the 75 cm ball. For those 6’8″ and taller, the 85 cm ball is suitable.
When you are sitting on the ball, the feet must be flat on the surface. Weight should be distributed evenly. Your knees have to be a bit lower or level the pelvis.
There should be a 90 degree angle minimum at the knees and hips. Whatever the exercise ball dimensions are, the ears, shoulders and pelvis have to be vertically aligned. The body cannot be leaning.
Other Factors to Consider
Height is not the only factor in deciding what ball to use. Because the balls offer resistance and are flexible, weight must be considered. The height and ball figures given above are for those with a proportional height and weight.
If your weight is above average, the ball will be squeezed when you sit on it. In this case you should select the next bigger ball. This will make the ball easier to manage without making things too simple.
Remember that some balls can be adjusted size wise. If the angles are greater than 90 degrees, air will be produced for compensation. The reverse is also true. However when air is released, the ball loses some of its pressure. The ball is flattened. This creates a bigger contact area with the floor. It becomes easier to balance. This may reduce its efficiency as the exercises become easier.
The pressures on the balls are reduced when used extensively. As the ball gets older, inflation will be required. But you should avoid putting too much air in the ball. It may make balancing very difficult.
These balls can be used for relieving back pain, neck pain, lower back aches and the abdomen. Be certain you are using the ball correctly. Unless the right approach is used, your condition will not improve.
Choosing the right exercise ball dimensions is necessary for anyone to benefit. While these guidelines are used by experts, it is still best to consult your exercise trainer or physical therapist for advice.