by Gail Isley

Created on: October 17, 2008   Last Updated: October 30, 2008

Fitball Exercising

Created in the early 1960's by European therapists, Fitballs
were initially used for rehabilitation of children with neurological disorders and patients in need of back strengthening.
Beginning in the 1990's these 50 to100 centimeter latex round balls began proving effective in improving many other facets of our health. Today Fitballs can be used for a variety of reasons including Birthing Exercises, High Impact Exercises, Posture Improvement or Preventive Stretching. If used appropriately in a work out, the Fitball provides many fun exercises and is a very valuable tool.

The "How Too's" of using a Fitball are quite simple and practical once you become accustomed to balancing on your ball. As a beginner to Fitball exercising it is quite natural for a person to have an initial "fear" of falling off a ball. To lessen your anxieties you may want to select a larger ball and release some of its air. By choosing a larger ball and deflating it you will create a flatter and more easily controlled piece of equipment.

For safety purposes before beginning your exercises or stretches, consider doing the following:

Clear the area you are working out in to prevent punctures to your ball.Inspect your ball for marks or damage that may cause it to deflate and cause injury during your work out.Select a top quality ball that is best suited for your height (small, medium or large) and level of experience (beginner to expert).

Fitballs provide a wide and diverse array of exercises and stretches. An excellent stretch recommended for Fitball beginners on up to the more advanced, is the Glute
Stretch. A person begins this stretch by laying flat on the floor with their hills resting on the ball. Next, he or she would then cross their ankle over their thigh and let their knee fall outward. While trying to keep the lower back and pelvis on the floor, the ball should be rolled around until a stretch (but never pain) of the Glute is felt. To be profitable this stretch should be held 20 to 30 seconds and repeated three times.

A higher impact workout is attained by simply doing Fitball
pushups. This exercise begins by laying face down with legs resting on the ball (the ball should be tightly squeezed between the feet). With a slow sturdy motion the body should be pushed up and lowered as a person would normally do when doing push ups without the ball. This is a very difficult exercise. Beginners should do 3 repetitions, Intermediates 6 and it is recommended only 10 repetitions at a time for the more advanced person.

This relatively small piece of equipment packs a powerful punch and is a very valuable tool available to everyone. It takes very little space to use, adds fun and variety to workouts and increases relaxation and mental wellness (in addition to physical fitness). The
Fitball is good for all ages from the very young to the very "matured". The Fitball has been the most recommended and valuable piece of equipment in gyms. From the 1960's to the 2000's the Fitball
has made tremendous positive differences in the lives of many.

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