How to Sit on an Exercise Ball at a Desk


Prolonged periods of sitting may contribute to back pain and tight muscles in your neck and shoulders. Replacing your office chair with an exercise ball may reduce back pain and improve your posture while building core strength.

Exercise balls allow more freedom of movement than chairs and sitting on one at work may prevent stiffness related to sitting during a constrained position. Determining which ball size fits your height and learning the right thanks to sitting on an exercise ball at work may be a comfortable and beneficial addition to your office.

Read more: 10 Stability Balance Ball Chair Exercises for a Full-Body Workout

Sitting On An Exercise Ball

Before attempting to take a seat on a ball at work, it is vital to settle on a ball that's the right size. you'll likely need to make additional changes to your computer also.

Buy the proper size ball for your height. Generally, if you're 4 feet, 8 inches to five feet, 5 inches tall, buy an 18-inch ball. If you're 5 feet, 6 inches to six feet, 2 inches, then you will need a 26-inch ball. Over 6 feet, and you will need a 30-inch ball.

Inflate the ball until you'll sit thereon together with your feet resting flat on the ground and your legs at a 90-degree angle to the ground.

Tighten your abdominal muscles and straighten your back. Relax your shoulders and place your hands on your desk. within the correct position, your arms will form a 90-degree angle. If you're sitting on the right size ball and your elbows don't rest on the desk, you'll get to adjust your desk height. Incorrect arm positioning while sitting on the ball at your desk may cause shoulder and arm pain.

Widen your feet to extend your stability while sitting on the ball. Move your feet closer to challenge your balance and core muscles.

Adjust your display screen or monitor to eye level to stop neck or shoulder strain while you read and sit on the ball.

Keep It Safe

While sitting on a ball at work can promote better posture, it also can pose some risks. do not forget that you're sitting on a moving object. Keep your feet planted on the ground in order that you do not inadvertently topple over. Also, sharp objects can puncture the ball, so keep an eye fixed on your office supplies! Clean your ball with mild soap and water instead of commercial cleaners which could damage the ball's material.

Sneak during a Workout

Although just sitting on the steadiness ball works your core muscles, you'll also strengthen your abs, arms, and legs for a fast workout during your breaks. Begin with 10 repetitions of every move, working up to 3 sets.

Move 1: Shoulder Press

  • Hold small dumbbells, or other objects like water bottles, in your hands at shoulder-height.
  • Press your arms straight up toward the ceiling. Hold for one to 2 seconds; then lower backtrack.

Move 2: Abdominal Crunches

  • Walk your feet forward and lie back on the ball until it's resting under your mid and upper back.
  • Cross your arms over your chest.
  • Contract your abs and lift your shoulder blades off the ball.
  • Hold for one to 2 seconds; then relax.

Move 3: Chest Press

  • Hold small dumbbells in each hand while lying on the ball.
  • Bend your elbows and hold the dumbbells at the front of your shoulders.
  • Press your arms up toward the ceiling as if you're doing an upside-down push-up.
  • Hold for one to 2 seconds; then lower slowly lower backtrack.

Move 4: Knee Extension

  • Sit up tall on the ball. Straighten one knee fully.
  • Hold for one to 2 seconds; then lower backtrack. Repeat on each side.

Reference

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