Quick Answer: What Does a Therapy Ball Do?

Therapy balls (also called exercise balls or Swiss balls) provide multiple benefits:

• Relieve back pain and tension
• Improve core strength and stability
• Enhance balance and posture
• Support physical therapy and rehabilitation
• Provide gentle spinal stretching
• Strengthen muscles through dynamic movement

This guide will show you how to use a therapy ball effectively for healing and strengthening your body at home.

Getting Started with Your Therapy Ball

Do you have a big ball at home? It would be awesome if there was one!

If you want to practice physical therapy yourself at home, you can grab one of your big therapy balls and start exercising. If you are under 5ft 8in you should use a 55cm ball and if you are over 5ft 8in you should use a 65cm ball. But if you don't have such a ball, you can also find it online, at sporting goods stores, or in some department stores.

Not only are therapy balls fun for the kids and some pets to have a rambunctious time, but they're great for healing all parts of our bodies.

Choosing the Right Size

Setting Up Your Therapy Ball

Inflation

Inflate them to make them firm. The average yoga ball has an air pump, if not you can take it to your local gas station and have them inflate it with a compressed air pump. I always find that they are a joy to inflate and only take a few minutes!

Inflation tips:

• Inflate to recommended diameter for your size
• Ball should be firm but have slight give
• Check inflation regularly
• Don't over-inflate - can cause bursting

Keeping It in Place

If you find your ball rolling around your house and want to keep it in place, you can put it on a pie plate and it will stay in place. Or buy an Exercise Ball with ring.

Stability options:

• Use a pie plate or similar base
• Purchase a stability ring
• Place against a wall
• Use in a corner for extra support

Getting Comfortable on the Ball

One of the first things to do is get used to sitting on the ball. If you have any doubts about your balance, make sure you're grabbing something sturdy, like a couch, chair, railing, or a friend! Stand with your legs more than shoulder-width apart, with your feet flat on the floor. If you have any spinal problems, check with your doctor first to see if these exercises are right for you.

Safety first:

• Have support nearby when starting
• Keep feet shoulder-width apart or wider
• Feet flat on the floor
• Consult doctor if you have spinal issues
• Start slowly and build confidence

3 Essential Therapy Ball Exercises

Exercise 1: Gentle Bouncing

First try bouncing lightly on it, keeping your hips on the ball the entire time. If you're sure you're balanced enough, place your hands on your knees. Get used to how it moves up and down. Even then, your shoulders and back will be very relaxed.

Benefits:

• Relaxes shoulders and back
• Improves balance
• Gentle spinal decompression
• Increases circulation

How to do it: Start with 30 seconds, gradually increase to 5 minutes.

Exercise 2: Forward and Back Rocking

Then keep your feet in the same position on the floor, with your hips on the ball, and use your legs to push your feet and roll the ball slightly forward and back a few inches, allowing your body to rock gently. All movements should be done slowly. Keep your hips on the ball all the time and you'll feel this gentle rocking motion. Pushing the ball back creates a slight arch in your back, and then push the ball forward and tuck it back slightly. Alternate between the two and feel the relaxation in your lower back.

Benefits:

• Relieves lower back tension
• Creates gentle spinal flexion and extension
• Improves spinal mobility
• Reduces back stiffness

Perfect for: If you have back tightness issues, these two exercises alone will make you feel great.

How to do it: Start with 30 seconds, increase to 5 minutes for gentle back opening.

Exercise 3: Side-to-Side Weight Shifts

Next try shifting your weight from side to side so the ball rolls under your left hip, then your right hip. Again, always maintain contact with the ball through your hips. This creates a slight lateral stretch in your spine as you alternate sides.

Benefits:

• Lateral spinal stretching
• Improves side-to-side flexibility
• Relieves hip tension
• Strengthens oblique muscles

How to do it: Start with 30 seconds, gradually increase to 5 minutes.

Recommended Exercise Routine

To start, try 30 seconds of each exercise, then increase to 5 minutes each for a gentle start to opening your back and relaxing! Enjoy!

Beginner routine (5-10 minutes total):

• Gentle bouncing: 30 seconds - 2 minutes
• Forward/back rocking: 30 seconds - 2 minutes
• Side-to-side shifts: 30 seconds - 2 minutes
• Rest as needed between exercises

Advanced routine (15-20 minutes total):

• Gentle bouncing: 5 minutes
• Forward/back rocking: 5 minutes
• Side-to-side shifts: 5 minutes
• Combine movements for variety

Additional Benefits of Therapy Balls

Physical Therapy and Rehabilitation

• Supports injury recovery
• Gentle on joints
• Progressive resistance training
• Improves proprioception

Core Strengthening

• Engages deep core muscles
• Improves stability
• Strengthens abdominals and back
• Better posture over time

Versatile Uses

• Office chair alternative
• Pregnancy support
• Children's play and development
• Pet entertainment

Recommended: Trideer Therapy Balls

For safe and effective therapy at home, choose high-quality therapy balls like Trideer's:

• ✓ Extra-thick anti-burst PVC material for safety
• ✓ Supports up to 2,200 lbs - safe for all users
• ✓ Non-slip textured surface for stability
• ✓ Available in 55cm, 65cm, and 75cm sizes
• ✓ Includes pump for easy inflation
• ✓ Professional-grade quality for therapy use
• ✓ Multiple color options
• ✓ Suitable for physical therapy and exercise

Shop Trideer Therapy Balls →

Safety Tips for Using Therapy Balls

• ⚠️ Always have support nearby when starting
• ⚠️ Use on non-slip surface or mat
• ⚠️ Ensure proper inflation
• ⚠️ Check ball regularly for wear or damage
• ⚠️ Start slowly and build up time gradually
• ⚠️ Stop if you feel pain or dizziness
• ⚠️ Consult healthcare provider if you have injuries or conditions
• ⚠️ Keep away from sharp objects

Frequently Asked Questions

What does a therapy ball do?

A therapy ball helps relieve back pain, improve core strength, enhance balance, and support physical therapy. The gentle movements and exercises on the ball provide spinal stretching, muscle strengthening, and relaxation benefits.

What size therapy ball should I use?

If you're under 5'8" (173cm), use a 55cm ball. If you're 5'8" or taller, use a 65cm ball. For people over 6'0" (183cm), a 75cm ball is recommended. When sitting, your knees should be at a 90-degree angle.

How long should I exercise on a therapy ball?

Start with 30 seconds per exercise and gradually increase to 5 minutes each. Beginners should aim for 5-10 minutes total, while more experienced users can do 15-20 minutes. Always listen to your body and rest as needed.

Can therapy balls help with back pain?

Yes! Therapy balls are excellent for relieving back pain. The gentle rocking, bouncing, and stretching movements help relax tight muscles, improve spinal mobility, and reduce tension in the lower back.

Are therapy balls safe for everyone?

Therapy balls are generally safe, but if you have spinal problems, injuries, or balance issues, consult your doctor first. Always start slowly, have support nearby, and stop if you experience pain or discomfort.

Can I use a therapy ball as an office chair?

Yes! Many people use therapy balls as office chairs to improve posture and strengthen core muscles. Start with short periods (30-60 minutes) and alternate with a regular chair. Use a stability ring to keep it in place.

Conclusion: Your Path to Better Health

Therapy balls are versatile, affordable, and effective tools for improving your health at home. Whether you're recovering from injury, managing back pain, or simply wanting to strengthen your core and improve posture, a therapy ball can be your perfect companion.

Key takeaways:

• Therapy balls relieve pain and strengthen muscles
• Choose the right size based on your height
• Start with 30 seconds per exercise, build to 5 minutes
• Three basic exercises provide significant benefits
• Safe for most people with proper precautions
• Versatile for therapy, exercise, and daily use

Start your therapy ball journey today and experience the gentle healing and strengthening benefits for yourself. With just a few minutes daily, you can open your back, relax your muscles, and feel great!

Ready to start your therapy? Get your Trideer therapy ball today and begin healing at home!