What is the Fit ball?

The ball originated in Europe in the medical rehabilitation arena as a modality to treat patients suffering from neurological disorders and spinal injuries. Stability balls became popular in the U.S. in the 1960's among physical therapists for rehabilitation and back strengthening. As the ball became more popular in fitness in the 90's, 2 studies emerge reinforcing its credibility as a valuable training tool. A study comparing stability ball training and traditional trunk training (abdominal and back muscles) conducted at the University of Texas by Medical Experts and a study on the effects of stability ball training on functional strength and balance of older adults by Dr. Jeanne Nichols at San Diego State University resulted in positive findings.

When the ball crossed over into the fitness industry in the 90s, it did not come with a set of instructions for use and categories of application. As education and programming continues to evolve, we are finding more and more categories in which the ball has value. Fit ball is now accepted as a valuable addition to any fitness program.  Fit ball really is a sensational training tool, adding variety and fun, alternative exercise options, improved technique and benefits.

Stretching with the Fit Ball offers many unique advantages such as:

• Providing a full range of motion
• Enabling easy position transitions
• Ball supports body weight through the stretch

Ball helps stabilize the core while isolating a particular body part for the stretch

Many people are reluctant to try exercise balls because they look and feel so unstable. Well, they are…but that's the point. Training on a ball challenges your balance and is very good for working the core muscles. For instance, when you do a chest press on a bench, you target isolated muscles in the chest and arms. But when you do that same exercise on a ball, you work the upper body and recruit stabilizing muscles like the abdominals.

Apart from the fact that they can be a lot of fun, exercise balls help keep you motivated by adding variety to strengthening and stretching exercises. And since the ball helps build core strength, training with these inflatable orbs improves posture. Plus, ball training is easily adaptable to all levels of fitness.

Generally, the larger the ball, the easier it is to work with because there is more surface space between the ball and the floor. But sizing is important. Don't assume that all beginners should find the biggest exercise ball possible. Working with a ball that is too large may be easier for some exercises but it makes others quite awkward.

If you can't get past your fear of falling off the ball (a natural first response), there are ways to ease into ball training. Softer or slightly deflated balls are less difficult to work with. Securing the ball against a wall or getting a trainer to hold it steady also helps alleviate anxiety. But remember, the more you secure the ball, the less stabilizing your muscles have to do, which is the goal of using the ball in the first place.

Flexibility/Stretches

Stretching is an important part of maintaining good health and an active lifestyle. According to "Stretching and Flexibility" by Brad Appleton at Strength training and flexibility training should go hand in hand. It is a common misconception that there must always be a trade-off between flexibility and strength." A loss of flexibility can be attributed to the repeated use of muscles, the effects of aging, a sedentary lifestyle or muscle injuries. Stretching on a regular basis only helps prevent muscle injury and soreness, but it can also increase mental and physical relaxation. Athletes can use stretching to gain a competitive advantage and reduce downtime due to muscle injuries.