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By
Paul Chek, HHP, NMT
Founder, C.H.E.K.
Institute
Although relatively new to the fitness industry, Swiss Balls have
been used in rehabilitation for nearly 40 years. These large, inflatable
balls are now being used successfully in exercise and conditioning
programs for all levels, from the unconditioned novice to elite
professional athletes. This is not just another fitness fad that
will fade in popularity in a few months, but an excellent piece
of equipment for any fitness center or personal training facility.
Why Swiss Ball training works
Swiss Ball training is very multi-functional. Using a ball will:
- Improve balance, which in turn improves agility
- Require a constant recruitment of the core musculature, which
does not occur with machine training
- Strengthen postural muscles, which are generally weak from an
over-exposure to a seated environment and are not conditioned
by most machines
(To get optimal postural reeducation and conditioning requires
training in proper form when exercising with a Swiss Ball. As a
pioneer in the use of Swiss Balls in athletic rehabilitation and
performance conditioning, I have used my extensive clinical experience
to develop a number of videos to guide you to optimal results, preventing
the disappointment that can come from months of using a Swiss Ball
incorrectly! For more information, see the resources section at
the end of this article.)
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Activate a myriad of motor recruitment patterns, as the ball
is unstable. It never moves the same way twice in a row!
-
Enhance both spinal and peripheral joint stability, which help
to prevent injury
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Provide high levels of nervous system activation, challenge
the nervous system and, therefore, affording athletes greater
neurological capacity in the playing environment, reducing incidence
of injury (Athletes who predominately use machine training have
a difficult time transferring their strength and power to the
playing environment.)
-
Improves general health by activating the body's pump systems.
Improved pumping means improved fluid transfer, improving the
delivery of nutrition and removal of waste from tissues (see
Why Getting Pumped
Makes You Feel Good!)
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Swiss Balls are also effective stretching aids and can be used
to develop strength in both open and closed chain environments.
In my book, How
to Eat, Move and Be Healthy!, I'll show you how to perform
20 key stretch tests and the corresponding stretches to balance
your body. As you will see, many of them are best performed
with a Swiss Ball
Important points to consider when buying
a Swiss Ball
There are many different brands of Swiss Balls to choose from,
but be sure to look for the following features:
Burst-resistant material: It is vital that a Swiss Ball will not
burst if punctured, but rather slowly deflate so the user can get
off the ball safely.
Some cheaper rubber and vinyl balls can pop like a balloon if they
roll over a sharp object or hit the corner of a piece of equipment
or furniture. This is particularly important for commercial settings,
with safety and liability concerns.
Burst-resistant rating: How much dynamic weight the ball can handle
before the burst-resistant properties fail? For general exercise,
this should be at least two to three times your body weight. For
very dynamic exercises, or those incorporating free weights, the
burst-resistant rating should be at least 400kg (850 lbs.).
Don't be fooled by commonly marketed anti-burst ratings because
most of these are determined by slowly pressing a flat steel plate
down onto the ball until it bursts. To show you how unreliable this
test is, blow up a typical party balloon, place it in a chair and
slowly sit on it while supporting yourself on the arm rests. Make
sure you have no sharp objects in your pockets.
 You
may be surprised to find that even a party balloon can take your
entire party weight without popping, but would you work out on it?
I doubt it! Because of the many injuries I've seen happen on cheap
Swiss Balls, I've searched the world to find the best ball, the
"Dura-ball," which is available through the C.H.E.K.
Institute. In fact, our Dura-ball is so tough, some zoo keepers
prefer it as a toy for the elephants because it's the only one that
can survive their antics (see Figure 1)!
Texture of the material: Balls that are smooth and shiny can be
difficult to stay on when you are sweaty. Choose a ball that has
a textured finish, or one with a slightly "sticky" finish.
How to size your Swiss Ball
It is important to choose the correct size of ball and inflate
it properly, depending on what purpose you will be using the ball
for.
 If
you're using your Swiss Ball for exercise, it should be firmly inflated,
so that when pressed with one finger, a slight dent is created,
approximately 2 inches (5cm) across. When seated on the ball, your
thigh (femur) should be parallel or slightly above parallel to the
ground (see Figure 2). For those with back pain, a slightly larger
ball is often better, so the thigh is above parallel.
Listed below are some optimum ball sizes based on average heights:
| Sizing guidelines for exercise |
| Your Height |
Ball Size |
| Under 5'2" (1.57m) |
45 cm |
| 5'3"- 5'8" (1.60m-1.72m) |
55 cm |
| 5'9" - 6'2" (1.75m-1.88m) |
65 cm |
| Above 6'3" (1.90m) |
75 cm |
When using the Swiss Ball as a chair, employ a larger ball than
you use for exercise, but only inflated to the correct size described
above. This will produce a softer, more comfortable chair. A general
rule of thumb is to use a ball one size larger than shown in the
above chart.
Caring for your Swiss Ball
With careful attention, a Swiss Ball can last many years. Follow
these recommendations to keep your ball in tip-top shape:
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Store your ball in a safe, clean place, preferably off the
floor and where it will not get knocked around. Many of the
balls that have popped during exercise were found in laboratory
analysis to have been previously damaged by hitting sharp edges.
This happened so often on one professional rugby team in Australia,
the coach made it a mandatory $30,000 fine for any athlete caught
kicking or throwing a Swiss Ball in the gym!
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Check your ball for wear and foreign objects before use. Replace
any ball that has any splits, nicks or worn areas on the surface
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Always use the ball on a clean, dry, non-slip surface. Check
the floor for stones, pins, staples etc. before putting your
ball down. Make sure hard floors are clean. When dusty, the
ball slips out from under you like a ball bearing! A dirty gym
is an unsafe gym
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Keep the ball away from animals and direct heat sources. Do
not leave it in direct sunlight or a closed car
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Always make sure you have plenty of room when you are using
the ball. An exercise mat is recommended
A Swiss Ball is like any other piece of exercise equipment. It
can be used correctly to achieve positive results or it can be used
incorrectly and thus may cause injury. Anyone wishing to incorporate
a Swiss Ball into an exercise program would be well advised to seek
instruction from a professional who has been trained in Swiss Ball
techniques.
The C.H.E.K. Institute offers the following instructional and workout
videos and courses for everyone from the novice exerciser up to
the elite athlete, exercise and health care professional. There
is no substitution for education!
To learn more about Paul Chek's many books, videos, audios, courses
and articles, visit the C.H.E.K Institute Web site or call for a
catalog. Those wanting information on how to begin training safely
and effectively will be well served to invest in the following programs:
Other courses featuring specific Swiss Ball information include:
Paul
Chek is an internationally respected speaker and consultant
in corrective and holistic exercise kinesiology and was the first
person to introduce Swiss balls to a professional sports team in
the United States (the Chicago Bulls in 1991) and abroad (the Canberra
Raiders Rugby League team in Australia in 1995), as well as a host
of other professional organizations. For information on Chek's Swiss
ball of choice--the DuraBall Pro--his courses, videos, books and
seminars, or the C.H.E.K Institute, call 800/552-8789 or 760/477-2620
(international) for your free catalog or visit the Web
site.
Related Articles:
Fear the Squat No More!
Why Getting Pumped
Makes You Feel Good!
The Power of Walking
Should Athletes Train
Like Bodybuilders?
Does Wearing a Weight Belt
Really Protect Your Back?
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