10 Exercises with a Ball at the Office: For an Active and Balanced Life

Want to stay active at work? Incorporating ball exercises into your office is a simple and effective way to maintain an active and balanced lifestyle. A sedentary lifestyle at work can have negative effects on your physical and mental health, which is why it is important to introduce physical activity into your workday at the office. To help you out, we have selected 10 exercises with a ball at the office.

I - The benefits of exercises with a ball at the office

Office ball exercises offer many benefits for your mental and physical health at work. Ball exercises encourage an active and dynamic posture which helps prevent back pain and muscle tension from prolonged sitting. All this while strengthening the muscles of the back, abdominals and core.

Additionally, exercising with a ball at the office can help reduce fatigue and stress by promoting blood circulation and stimulating the release of endorphins, the happy hormones.

II - Top 10 Exercises with a Gym Ball at the Office

Improve Your Spinal Mobility with Seated Trunk Rotations

• Exercise Description: Sit on a chair, hold your office gym ball in front of you and slowly rotate your torso to the right, keeping your hips still, then return to center and repeat on the other side.

• Recommended duration and repetitions: 10 rotations on each side.
• Synchronized Breathing: Inhale as you prepare to turn, exhale as you rotate your torso.
• Precautions: Do not force the movement and stop if you feel pain. Maintain regular breathing throughout the exercise.
• Benefits of exercise: Improves spinal mobility, relieves tension in the back and shoulders and stimulates blood circulation.
• Additional Tips: Keep your shoulders relaxed and do not pull on your neck during the exercise.

Relieve Back Tension with Seated Back Extensions

• Exercise Description: Sit on the edge of your chair with your feet flat on the floor. Position the ball behind your back, at kidney level. Slowly lean back onto the ball while keeping your chin slightly raised and your shoulders relaxed. Hold the position for a few seconds, then slowly return to a sitting position.
• Recommended duration and repetitions: 8 to 10 repetitions.
• Synchronized breathing: Inhale as you lean back, exhale as you return to the sitting position.
• Precautions: Do not lean too far back to avoid excessive strain on your back. Avoid this exercise if you have severe back problems.
• Benefits of exercise: Relieves back tension, stretches back muscles, improves spinal flexibility.
• Additional tips: Do not force the movement and maintain regular breathing throughout the exercise.

Stretch your side core muscles with side bends

• Exercise Description: Sit up straight in your chair with your feet flat on the floor. Hold the ball in one hand and stretch the other arm upwards. Slowly lean to the side opposite the ball, trying to feel the stretch along your side for a few seconds. Finally return to the starting position and repeat on the other side.
• Recommended duration and repetitions: 8 to 10 squats on each side.
• Synchronized Breathing: Inhale before bending to the side, exhale as you bend. Breathe deeply as you hold the stretch position.
• Precautions: Do not force the movement or lean too far to the side to avoid excessive strain. Keep your shoulders relaxed throughout the exercise.
• Benefits of exercise: Stretches the lateral core muscles, improves spinal flexibility, relieves back tension.
• Additional Tips: Maintain a light contraction of the abdominal muscles to support your back during the exercise.

Strengthen Your Abdominal Muscles with Knee Raises

• Exercise Description: Sit on your desk ball with your back straight and your feet flat on the floor. Grab the sides of your desk ball for stability. Raise one knee toward your chest while contracting your abs, hold for a few seconds, then slowly lower it and repeat with the other knee.
• Recommended duration and repetitions: 10 to 12 raises on each leg.
• Synchronized breathing: Inhale as you raise your knee, exhale as you lower it. Maintain regular breathing throughout the exercise.
• Precautions: Do not tilt backwards while lifting your knees or force the movement. Keep your shoulders relaxed and your back straight throughout the exercise.
• Benefits of exercise: Strengthens abdominal muscles, improves core stability, promotes good posture.
• Additional Tips: Engage your abs throughout the exercise and avoid pulling on your neck.

Improve Your Hip Mobility with Hip Circles

• Exercise Description: Sit on your gym ball, raise one knee and circle your leg. Change direction after a few reps and repeat with the other leg.
• Recommended duration and repetitions: 8 to 10 circles in each direction with each leg.
• Synchronized breathing: Inhale while raising the knee, exhale while lowering the leg.
• Precautions: Do not force the movement and maintain regular breathing throughout the exercise. Keep your back straight and your shoulders relaxed.
• Benefits of exercise: Improves hip mobility, stimulates blood circulation, relieves tension in the hips and lower back.
• Additional Tips: Focus on controlling the movement and maintaining a light contraction of the abdominal muscles

Release tension with arm and shoulder stretches

• Exercise Description: Sit comfortably on your gym ball with your back straight. Raise one arm toward the ceiling and bend it, placing your hand behind your head. Use your other hand to apply gentle pressure to the elbow, stretching the arm and shoulder. Hold the stretch for a few seconds, then repeat on the other side.

• Recommended duration and repetitions: 2 to 3 repetitions, 15 to 20 seconds on each side
• Synchronized Breathing: Inhale deeply to prepare for the stretch, exhale slowly during the stretch to promote relaxation.
• Precautions: Do not force the stretch or cause pain. Stretch to a point of comfortable tension and keep breathing regular.
• Benefits of exercise: Releases tension in arms and shoulders, improves flexibility, promotes better posture.
• Additional Tips: Keep your shoulders relaxed and avoid lifting your shoulders toward your ears during the stretch.

Prevent Stiffness with Seated Hamstring Stretches

• Exercise Description: Sit on your ball seat with your legs straight out in front of you. Bend one knee slightly and leave your other leg straight. Slowly bend forward from the hips, keeping your back straight, until you feel a stretch along the back of your straight leg. Hold until you feel a stretch along the back of your straight leg, then repeat on the other side.

• Recommended Duration and Reps: Hold each stretch for 15-20 seconds on each side, completing 2-3 reps.
• Synchronized Breathing: Inhale deeply to prepare for the stretch, exhale slowly during the stretch to promote relaxation.
• Precautions: Do not force the stretch or cause pain. Stretch to a point of comfortable tension and maintain regular breathing.
• Benefits of exercise: Stretches hamstrings, prevents stiffness in legs and lower back, promotes better posture.
• Additional Tips: Keep your back straight and shoulders relaxed during the stretch. Do not lean too far forward to avoid excessive tension in your lower back.

Strengthen your shoulder stabilizer muscles with external rotations

• Exercise Description: Stand on your gym ball with your arms bent at 90 degrees, elbows tight to your sides, and the ball between your hands. Slowly rotate your arms outward, opening your hands and stretching the ball. Return to the starting position in a controlled manner.

• Recommended duration and repetitions: 10 to 12 external rotations.
• Synchronized breathing: Inhale while preparing for rotation, exhale while performing external rotation.
• Precautions: Do not force the movement and maintain a stable posture throughout the exercise. Do not let the shoulders rise towards the ears during the rotation.
• Benefits of exercise: Strengthens shoulder stabilizing muscles, improves posture, prevents shoulder injuries.
• Additional Tips: Maintain a stable posture.

Strengthen Your Quads with Leg Extensions

• Exercise Description: Sit on the edge of a chair, hold the ball between your knees. Squeeze your quads and slowly lift one leg up until it is parallel to the floor. Hold for a few seconds, then lower the leg and repeat on the other side.

• Recommended duration and repetitions: 10 to 12 extensions on each leg.
• Synchronized breathing: Inhale as you prepare to lift your leg, exhale as you lift it. Maintain regular breathing throughout the exercise.
• Precautions: Keep your back straight and shoulders relaxed during the exercise. Do not force the movement and maintain a slight contraction of the abdominal muscles to support your back.
• Benefits of exercise: Strengthens quadriceps, improves knee stability, promotes better posture.
• Additional Tips: Focus on controlling the movement and avoid swinging your leg to lift. Use the ball to maintain stability during the exercise.

Reduce stress and relax with deep breathing exercises

• Exercise Description: Sit comfortably on your gym ball with your back straight. Hold the ball in front of you with both hands. Inhale slowly through your nose, inflating your abdomen, then exhale. You can start with 5-10 deep breaths and gradually increase the number as you become more familiar with the exercise.

Incorporating ball exercises into your office can transform your office environment into a space that promotes health and wellness. If you would like personalized recommendations or have specific health concerns, please consult a qualified professional.

FAQ: All the answers to your questions about exercising with a ball at the office

Should I consult a healthcare professional before starting exercises with a desk ball?

We recommend that you consult a healthcare professional before beginning any new exercise program, especially if you have any pre-existing medical concerns.

Can I do these exercises even if I am a fitness beginner?

These exercises with a ball at the office are accessible whatever your fitness level.

Are there any medical contraindications to consider before doing these exercises with a ball?

Certain medical conditions may require adaptation or modification of exercises. It is important to consult a healthcare professional to determine if these exercises are appropriate for you.

Can I do these exercises if I have back problems or other medical conditions?

If you have back problems or other medical conditions, we recommend consulting a healthcare professional before doing these exercises.

Can I do these exercises if I am pregnant?

During your pregnancy, it is best to consult your doctor before starting any physical activity.

How do I make sure my ball seat is properly inflated for ball exercises?

To know if your Bloon ball is properly inflated, you need to make sure that it doesn't have any wrinkles. Additionally, the ball should be inflated enough so that your knees are slightly lower than your hips when you're sitting.

How can I adapt these exercises if I am overweight or have physical limitations?

You can adapt the exercises by changing the range of motion or using additional support, such as cushions or chairs, for added stability.

What is the recommended frequency for exercising with a gym ball?

To feel the benefits of exercising with a ball at the office, we recommend that you practice the exercises regularly several times a week.

How long does it take to start feeling the benefits of ball exercises?

Typically, the benefits of exercising with a ball at the office are felt after a few weeks.

Can I use other accessories or equipment in addition to exercises with a ball at the office?

Yes, you can use other equipment such as resistance bands or light weights to add variety to your workout and increase the difficulty of the exercises. Just make sure to choose accessories that are appropriate for your fitness level and goals.