How to Use a Stability Ball Safely

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By dchristi
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Using stability balls can be a great way to stretch, tone and build muscle. They can also help improve strength, flexibility and balance. But because of a stability ball's instability, it can be tricky to use. Don't just roll with it. Here, tips for using one safely.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Stability ball
Pad/mat
Chairs

Step 1

Choose a stability ball that's right for your size. A good rule of thumb: When you sit on the ball with a straight back, your hips and knees should be at a 90 degree angle to the floor.
Step 2

Put a pad or mat under the ball. It will act as a cushion should you roll off.
Step 3

Place feet shoulder-width apart when you're lying on the ball. That will help you keep the ball securely under you.
Step 4

Use two chairs, one on either side of the ball, to help keep it in place while you're doing seated exercises. Using a wall as a brace for the ball can also create the stability you want.
Step 5

Make sure the ball is properly inflated and maintained. Read the manufacturer's guidelines for care and cleaning.