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Many of the exercises in your exercise program (and a number in Exercise for Better Bones and Strengthen Your Core) use an exercise ball. For you personal safety, I strongly encourage you to use a burst resistant exercise ball.
In the video, I explain why this piece of exercise equipment is so important. You should not assume that the gym you are attending is using burst resistant exercise balls. Later in the blog, provide guidelines on how to decide the correct burst resistant exercise ball size.
Burst Resistant Exercise Ball
Hi, I’m Margaret Martin from MelioGuide, and today, really important topic: ball safety.
So I’ve just come back from a wonderful trip in California, and during that trip, I was making use of a gym that had state of the art equipment but, much to my dismay, had really old exercise balls.
The Balls Were Not Burst Resistant
I did not worry about it too much because I just chose not to use the balls. But on my second and third day there, I noticed a gentlemen who was doing fairly significant lying on the exercise balls. When I looked at the exercise balls and then inquired about replacement of the balls, they were like, “Oh, no. We’ve had these for 13 years.” They said, “They’ve been great balls.”
So I know the different brands of balls, and I know those particular balls were not burst resistant exercise balls.
Do Not Assume That it is a Burst Resistant Exercise Ball
Regardless of the facility that your going into — whether it’s in your hometown or your going on vacation— and just because you might be in somewhere where that’s like everything is state of the art, don’t assume that the balls are state of the art or safe for you.
I did speak to the staff afterwards, and they told me that they were going to consider placing an order for new balls and ensure that they were burst resistant.
The Risk of Not Using a Safe Burst Resistant Exercise Ball
When I had moved back from California to Canada ten years ago, I was contacted by the brother of a client. This brother happened to be a lawyer. The client was a semi-pro golfer, and part of his exercise routine was doing chest press, lying on the ball for the stability, which was great.
But unfortunately he was using a ball at his fitness club, which was non-burst resistant. It burst underneath him, and in bursting, he fractured his wrist. He had significant damage to his neck.
Don’t assume that the balls are burst resistant. Always take safety in consideration when working with balls, ensure that the ball that you’re using is burst resistant, whether at home or at the club, and ensure that you’re also replacing your burst resistant ball on a regular basis to keep you safe.
How to Choose a Burst Resistant Exercise Ball
It is extremely important that the ball you get specifies “burst resistant”. This will ensure your safety. A number of exercise (or physio) balls on the market are not burst resistant standard and there is the risk that the ball could burst and collapse while you are using it.
The following sizing guidelines will help you to determine the ball size you will need.
| Your Height | Recommended Ball Height |
| 5′ | 45 cm |
| 5′ to 5′ 4″ | 55 cm |
| 5′ 5″ to 5′ 11″ | 65 cm |
| 6′ plus | 75 cm |
As a rule, when sitting on a ball with your knees bent and your feet directly under your knees, your thighs should be parallel to the floor.
The Physio Ball can be a very effective part of your osteoporosis exercise program — especially for the balance exercises. You need to make sure that you follow these rules:
- Select a burst resistant exercise ball.
- Choose the right size for you.
- You should replace the ball if there is too much wear an tear.
- Be careful to not tackle the advanced physio ball exercises before you build up your balance skills.
- Follow safe usage guidelines.
The MelioGuide Exercise for Better Bones program provides detailed instructions on safe usage of the exercise or physio Ball.
Recommended Burst Resistant Exercise Ball
This professional grade Burst Resistant Exercise Ball is ideal for your Exercise for Better Bones program.
Osteoporosis Guidelines
For more information, check out my Osteoporosis Guidelines.
Comments
September 26, 2017 at 4:56pm
Cheri Lemiski
Such good information. Thanks. Do you recommend Yamina balls?
September 27, 2017 at 8:27pm
Margaret Martin replies
Thank you.
September 26, 2017 at 4:57pm
Cheri Lemiski
Are Yamina balls and the work done on them recommended with osteoporosis
September 27, 2017 at 8:27pm
Margaret Martin replies
Hi Cheri, I had never heard of them until your question. Very interesting. It appears more linked to pelvic floor health. I have not read nor does the site talk about anything related to osteoporosis. Keep in mind contraindicated postures when using them if you decide to do so. Keep well,
Margaret