Get on the exercise ball

Maintain good posture at your desk and learn some easy exercises

By Catherine Hume

If the idea of exercising your deep abdominal muscles while doing your online banking appeals to you, then just reach for the nearest exercise ball.

A standard piece of equipment in fitness facilities, the exercise ball (also known as a Swiss, physio or stability ball) is a fun place to perch while you’re working at the computer. And it can also help to minimize the negative effects of sitting for long hours.

When we sit, the lower back (lumbar) changes shape, explains Marnie Downey, certified Canadian professional ergonomist and president of ERGO: Evaluating Risks in Growing Occupations Inc. “As we hunch forward, the lower back curves outwards,” she says. “This is an unhealthy posture if sustained for a prolonged period.”

Keep your spine aligned

An exercise ball can help you keep your back tall and your spine in proper form. “Sitting on a ball will not give you perfect posture,” says Laura Helsel, owner of Riverdale Pilates in Toronto. “But there has to be some ‘life’ in your muscles [i.e., your muscles should be working even at a low level] — particularly the abdominals and big spinal erectors — to hold you up, whereas in a chair you can be a lot more passive in how you sit.”

Select the right ball for your body type

Since balls are available in a range of diameters, it’s advisable to consult a physiotherapist, chiropractor or Pilates instructor before purchasing one. Here are some general guidelines.

If you’re under 5′ tall, pick a 45 cm ball.
If you’re between 5′ and 5′ 6” tall, choose the 55 cm ball.
If you’re 5′ 7” or taller, opt for the 65 cm ball.
If you’re 6′ 3” or taller, go for the 75 cm ball.
When shopping for a ball, look for one that keeps your thighs parallel to the floor.
Consider desk height, leg length, and body weight and proportions.

Don’t burst your bubble

Look into a ball that features anti-burst, burst-resistant or slow-deflate technology. Otherwise you could find yourself on the floor like Maureen James, a project manager in Toronto, did. “I was sitting on the ball and it popped like a balloon,” she says.

James switched to a ball at home a few years ago to deal with a chiropractic tailbone issue. Last year, she brought the ball to her office, and since then has seen many co-workers trade in their chairs for balls as well.

Have a ball benefiting kids

Children may also benefit from a ball to give them an enhanced sense of balance and coordination and a stronger spine, says Maureen Flett of The Sportphysio.com. Flett recently published Swiss Ball: For Strength, Tone and Posture (PRC Publishing, May 2003).

Work up to sitting sessions on the exercise ball

Flett advises limiting ball use to half-hour sessions initially and then gradually increasing sitting time over a period of weeks. “The change to the spine will cause the user to suffer backache until he or she is adjusted to the new posture,” she explains. “Once adjusted, there is no reason why using one of these balls cannot become a permanent feature.”

Alternate exercises with sitting still

Now that your back is getting into shape, how about the rest of you? While researching a holiday, reading the online news or doing your work, try these simple exercises, courtesy of Helsel. Note: as long as they do not cause discomfort, these gentle movements can be done every few hours throughout the day. As with any new exercise program, know your limits and ease into it.

Pelvic curls

Keeping your upper body straight, use your abdominals to tuck your pelvis and roll the ball forward. Push your tailbone behind you and arch the back. Repeat 10 to 15 times. Try to maintain the midpoint between the pelvic tuck and the arched back while sitting.

Keep your upper body straight.

Tuck your pelvis and roll the ball forward.

Push your tailbone behind you and arch the back.

Heel lifts

While sitting on the ball, keep your body straight as you lift the heel of one foot off the floor as high as you can, leaving the toes and ball of the foot on the ground. Lower the heel and repeat with the other foot. Do sets of 10 alternating lifts. Increase the level of difficulty by leaving just the tip of your toes on the floor and then by lifting the pointed foot off the floor.

Lift the heel of one foot off the floor as high as you can.

Leave the toes and ball of the foot on the ground. Lower heel and repeat.

Ball squats

Lean against a wall with the ball across your mid-back. Hold in your abs; stand tall with feet shoulder-width apart and parallel to each other. Bend your knees, making sure they point over the toes. Keep your heels on the floor. Straighten the knees. Repeat 10 to 15 times.