The stability ball is used with so many different body positions while you’re exercising so the importance of making sure that you get the right sized exercise ball is crucial and can make or break your workout. Size is very important when you buy stability balls. Smaller balls are good for certain exercises and the bigger balls are good for supporting the body weight, especially if you happen to have a bad back. You need to have the right size ball for you so it must be measured accurately according to your height and your arm span. If you are standing next to an exercise ball it should be even or slightly above your knee level. The best way to size up your ball is by sitting on it. When you sit on the ball, your knees should be bent at a 90-degree angle and your thighs should be parallel or even with the floor. Find your height and see which ball size you should try first.
Usually if you are less than 4′8″ you would likely go for the 45 cm ball, 4′8″ to 5′3″ would use the 55 cm ball, 5′4″ to 5′10″ would use the 65 cm ball, and 5′10 to 6′4″ would use the 75 cm ball. Children under age five will always use the smallest ball. A ball that’s too small doesn’t position your hips and pelvis correctly when you sit on it, and a ball that’s too large doesn’t allow your feet to touch the ground which makes it unstable. Achieving a good balance between a ball that’s too large and a ball that’s too small provides you with the best workout.
When you lie on your stomach on the ball, you want to make sure that your back doesn’t arch. Your back should maintain the natural curve, otherwise known as “neutral spine”. If you arch your back at all when you lie face down with your stomach on ball, you need to get a smaller ball so you avoid injury from placing strain on your back. Also, when you lie face down on the ball; your hands should be able to comfortably touch the floor in front of you.
Another way to find the right size ball is to measure the length of your arm from your fingertip to your shoulder. People have different leg lengths so using your arm span to find a ball that’s just right for you can be a more accurate way to measure a ball. If you plan to use the ball for aerobic exercise and need to hold onto it, using your arm measurement can provide a better fit for you. However, using your arm-span measurement to buy your new ball can take a bit more time and a bit more effort as most people are more familiar with their height rather than their arm span. An arm span of 22″ to 25-1/2″ requires a 55 cm ball, 26″ to 31-1/2″, a 65 cm ball, and 31-3/4″ to 35-1/2″, a 75 cm ball.
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