All about the swiss ball (or pregnancy ball)
It's hard not to notice this big ball of different colors that we meet in exercises for pregnant women, in companies and even in your osteopath's office.
But what is it used for? Why is it so popular? How to use it properly and what are the dangers?
What is swiss ball and its history ?
Invented in the 1960's, the big gym ball has various names: swiss ball, gym ball, fit ball, pregnancy ball, or big ball.
Originally, in 1963, it was created by an Italian Aquilino Casini as a child's toy. It was only later that a Swiss physiotherapist named Suzanne Klein-Vogelbach used it for rehabilitation.
It was not until the 90s that it appeared in the delivery rooms and was recommended to pregnant women. It will then be called pregnancy balloon.
How to choose a balloon?
Be careful, there are different sizes between 55 and 75 cm in diameter. Most manufacturers offer 3 sizes S, M, L.
Swiss ball size guide:
Less than 1m65 = S or 55 cm diameter
Between 1m65 and 1m85 = M or 65 cm diameter
More than 1m85 = L or 75 cm diameter
Size is even more important if you want to use the ball as a desk chair because you have to take into account the height of the desk. As an example, I am 5'4", but I took a size L for the desk.
The ideal is of course to try the swiss ball: when you sit on the ball, make sure you have your knees at 90° of flexion and your hips slightly higher than your knees.
The benefits of swiss ball
This ball, which can be used at any age, offers a wide variety of exercises adapted to each type of person: athletes, sedentary people, pregnant women, etc.
Strengthen your muscles with the swiss ball
Did you know that when you are sitting on a chair, after 2 minutes, your back muscles hardly work anymore? With the swiss ball and its impression of instability, it keeps your brain in action which orders your muscles to keep a certain tone, a certain contraction. You are therefore training your back muscles without even realizing it.
Then, if you want to go further, the ball brings an additional constraint to your exercises because of its instability which allows you to work in greater intensity.
Here are the main muscles strengthened thanks to the swiss ball:
- Back muscles
- Abdominals
- Buttocks
- Lower limb muscles: quadriceps, hamstrings for example
- Chest
- Upper limb muscles such as biceps and triceps
- Etc according to your exercises
A better posture thanks to the swiss ball
When you say strength training, you also say better posture!
It is enough to sit a few seconds on a ball to understand how it can improve the posture: indeed, it is not possible to be slumped on a ball because if not one does not hold it.
So if you're tired of seeing your teenager wallowing while playing video games, put them on a ball!
Improved flexibility
This ball is a good tool to work on your flexibility, especially of the trunk, thanks to progressive stretching exercises. It is also possible to combine pilates or yoga exercises on the ball.
Swiss ball and pregnancy
All pregnant women know this big balloon. We talk a lot about it for the delivery because it is more and more present in maternity wards but it is also very useful throughout the pregnancy.
Here are the benefits of swiss ball during pregnancy:
- Mobilization of the pelvis: when you sit on a chair, you fix the bones of the pelvis which cannot move any more whereas on a ball you can move in all the directions and maintain the articular mobility. This way you avoid pain.
- Less pain: by moving on the ball, you reduce your risk of pelvic pain, sciatica, lumbar pain, chest pain, etc.
- Stretch
- Have fun :)
During labor, it will allow you to mobilize well and thus help you manage pain and accelerate labor. Do not hesitate to use it.
In the video below, find exercises proposed by your osteopath to mobilize on a pregnant swiss ball:
The ball and attention disorders
Even without talking about hyperactivity or attention deficit disorder, many children (and adults) need to move. Staying static for an entire school day is an ordeal for many children. One way to combat this is to have one or two balls in the classroom and have the child who needs them use them for 20 minutes here, 30 minutes there, and then pass them on to a classmate.
Many teachers stress about a child gesticulating when they speak, but believe me, they will pay much more attention with a ball than sitting in their chair all day.
The risks of swiss ball
No risk of bursting with real approved balloons
Don't worry, the balloon will not explode under your weight, as long as you don't buy it just anywhere. It is often stipulated "anti bursting". It can however deflate but this would be done very gradually.
The risk of falling?
Unless you do anything and jump on it, the risk of falling is non-existent. Indeed, when you sit on the swiss ball, you place your feet on the ground which gives you a good stability.
Many companies refuse to allow these balls because of the risk of injury, but unless you have completely delusional and untenable employees, this is not a good argument.
Too much ball is not good either!
Like all good things, it must be consumed in moderation. Let me explain...
Sitting on the ball for 10 minutes here, 20 minutes there, no problem, you will get all the benefits. But sitting on the ball all day is going to put a lot of strain on your back and pelvis, especially if you are not used to it. So start gradually, increase gently. It is better to do 3x20 minutes in a day, than an hour non-stop. So use it and lend it to your colleague, you will be doing him/her a favor.
Buy a Swiss ball
For more information, do not hesitate to contact your osteopath directly!
Marie Messager
Osteopath
In Versailles -78
