Exercise or stability balls can be used in a variety of ways to improve posture or aid in physical therapy.It's important that the exercise ball is inflated.posture problems and won't help you in your workout if one is not inflated correctly.If you follow the proper techniques and use the right equipment, you will be able to inflate and deflate your exercise ball correctly.
Step 1: The ball should be kept at room temperature for two hours.
Allow your stability ball to sit in a 20C room for two hours after removing it from the packaging.It is easier to blow up the ball when the plastic temperature is normalized.
Step 2: The tip of your ball pump should be in the hole.
Put the pointed end of your ball pump into the hole in your exercise ball.An accessory that fits over the nozzle of the pump is possible.This is usually a cylinder or cone that comes with your exercise ball.Attach it to the nozzle of your pump.If there is a white plug in your ball, you will have to remove it with a butter knife or something similar.To inflate an electric pump, flip the switch.You'll have to find replacement parts if you don't have a plug.Don't puncture your ball when you remove the plug.Purchase a pump at your local hardware store if your ball didn't come with one.
Step 3: The ball needs to be pumped up 80% of the way.
To inflate your ball, push up and down on the handle.As you pump, the ball should get bigger.Once the ball is pumped up, insert the small white plug that came with it and allow it to sit for 24 hours before pumping it up again.At this point, the ball will be very firm.If you put the ball completely up at this point, it could end up being an egg-shaped ball.
Step 4: The ball should be pumped up to its full size.
The ball is ready to be pumped after you allow it to sit.Remove the white plug and quickly insert the ball pump accessory into the hole.Press up and down on the handle until the ball is completely filled.
Step 5: The ball can sit for another day if the plug is inserted.
Press the plug back into the hole to stop the air from escaping the ball.Before using your ball, sit it indoors for a day.
Step 6: Measure the diameter of the ball.
If you don't read the instructions or the packaging, you'll end up with a ball that's too small when fully inflated.Make sure that the diameter of the ball is in line with the instructions by using a tape measure.If you are between 4'11" and 5'6", you should get a 55 cm ball.You should get a 65 cm (2.13 ft) ball if you are tall.You should get a 75 cm (2.46 ft) ball if you are tall.
Step 7: Sit on the ball.
With your feet on the floor, sit on your ball with your knees bent.Your legs should be parallel to the ground.If you see that you are sinking in too deep, you'll need to inflate your ball more.Your ball is inflated if your feet are not flat on the ground or you have sloping thighs.Release some air from your ball.
Step 8: You should bounce up and down on the exercise ball.
If you do a bounce test, you'll know if your exercise ball is inflated correctly.If you're bouncing up and down on the ball, make sure that your hips and shoulders are in a vertical line.The ball should be filled up if it can hold your weight and your posture stays straight.The exercise ball will deflate as you work out on it.As time goes on, keep the levels of air adequate.
Step 9: With your legs spread, sit on top of your ball.
You have to move the ball under you to find the white stopper.The stopper is in between your legs.
Step 10: The ball should be deflated after the stopper is removed.
The air should escape from the ball once you remove the stopper.To speed up the process, lightly bounce on the ball.Continue until it's deflated.
Step 11: Store your ball by folding it up.
When your ball is fully deflated, fold it several times before putting it back into storage.crumple your ball because it can damage it over time and cause cracks when you inflate itDon't expose your ball to sunlight by storing it at room temperature.