How to Use a Stability Ball Safely

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

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.

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

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

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.

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