10 exercises with a ball at the office: For an active and balanced life
Do you want to stay active at work? Incorporating ball exercises into the office is a simple, effective way to maintain an active and balanced lifestyle. Being sedentary at work can have detrimental effects on your physical and mental health, which is why it's important to introduce physical activity into your workday at the office. To help you, we have selected 10 exercises with a ball in the office.
I - The benefits of exercises with a ball in the office
Office ball exercises offer many benefits for your mental and physical health at work. Exercises with a ball encourage an active and dynamic posture which helps prevent back pain and muscle tension caused by 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 - The 10 best exercises with a gym ball in the office
- Improve your spinal mobility with seated trunk rotations
- Exercise Description: Sit in a chair, hold your desk 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 side.
- Recommended duration and repetitions: 10 rotations on each side.
- Synchronized Breaths: Inhale as you prepare to turn, exhale as you twist your torso.
- Precautions to take: Do not force the movement and stop if you feel pain. Maintain regular breathing throughout the exercise.
- Benefit of exercise: Improves spinal mobility, relieves tension in the back and shoulders and stimulates blood circulation.
- Additional Tips: Keep your shoulders relaxed and don't pull your neck during the exercise.
- Exercise Description: Sit at the edge of your chair with your feet flat on the floor. Position the ball behind your back, at the level of your kidneys. Slowly lean back on the ball while keeping your chin slightly raised and your shoulders relaxed. Hold the position for a few seconds, then slowly return to a seated position.
- Recommended duration and repetitions: 8 to 10 repetitions.
- Synchronized Breaths: Inhale as you lean back, exhale as you return to the seated position.
- Precautions to take: Do not lean too far back to avoid excessive strain on the back. Avoid this exercise if you have serious 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.
- Description of the exercise: Sit upright in your chair with your feet flat on the floor. Hold the ball in one hand and stretch the other arm upward. Slowly lean over to the side opposite the ball, while trying to feel the stretch along your side for a few seconds. Finally return to the initial position repeat on the other side.
- Recommended duration and repetitions: 8 to 10 bends on each side.
- Synchronized breaths: Inhale before leaning to the side, exhale while leaning. Breathe deeply while you hold the stretching position.
- Precautions to take: Do not force the movement or lean too far to the side to avoid excessive tension. Keep your shoulders relaxed throughout the exercise.
- Benefits of Exercise: Stretches the lateral trunk muscles, improves spinal flexibility, relieves back tension.
- Additional Tips: Maintain a light contraction of the abdominal muscles to support your back during the exercise.
- Exercise Description: Sit on your desk ball with your back straight and your feet flat on the floor. Grasp the sides of your ball seat 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 of each leg.
- Synchronized breathing: Inhale while raising your knee, exhale while lowering it. Maintain regular breathing during exercise.
- Precautions to take: Do not tilt backwards when raising your knees and do not 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: Contract your abs throughout the exercise and avoid pulling on your neck.
- Exercise Description: Sit on your exercise ball, raise one knee and circle your leg. Change direction after a few repetitions 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 your knee, exhale while lowering your leg.
- Precautions to take: 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
6. Release tension with arm and shoulder stretches
- Description of the exercise: 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 per side
- Synchronized Breathing: Inhale deeply to prepare for the stretch, exhale slowly during the stretch to promote relaxation.
- Precautions to take: Do not force the stretch or cause pain. Stretch to a comfortable point of tension and maintain steady breathing.
- Benefits of Exercise: Releases tension in the 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.
- Description of the exercise: Sit on your ball seat with your legs extended in front of you. Bend one knee slightly and let your other leg straight. Slowly bend forward from the hips, keeping your back straight, until you feel a stretch along the back of the straight leg. Hold the position until you feel a stretch in the back of the straight leg, then repeat on the other side.
- Recommended duration and repetitions: Hold each stretch for 15 to 20 seconds on each side, performing 2 to 3 repetitions.
- Synchronized Breathing: Inhale deeply to prepare for the stretch, exhale slowly during the stretch to promote relaxation.
- Precautions to take: Do not force the stretch or cause pain. Stretch to a comfortable point of tension and maintain steady breathing.
- Benefits of Exercise: Stretches hamstring muscles, prevents stiffness in legs and lower back, promotes better posture.
- Additional Tips: Keep your back straight and shoulders relaxed while stretching. Do not lean too far forward to avoid excessive strain on your lower back.
- Description of the exercise: Sit on your gym ball with your arms bent at 90 degrees, elbows pressed to your sides and the ball in your hands. Slowly rotate your arms outward, opening your hands and stretching the ball. Return to the starting position while controlling the movement.
- Recommended duration and repetitions: 10 to 12 external rotations.
- Synchronized breathing: Inhale while preparing the rotation, exhale while performing the external rotation.
- Precautions to take: 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.
- Description of the exercise: Sit on the edge of a chair, hold the ball between your knees. Squeeze your quadriceps and slowly lift one leg upward until it is parallel to the floor. Hold the position for a few seconds, then lower the leg and repeat on the other side.
- Recommended duration and repetitions: 10 to 12 extensions of each leg.
- Synchronized breaths: Inhale as you prepare to lift your leg, exhale as you lift it. Maintain regular breathing throughout the exercise.
- Precautions to take: Keep your back straight and shoulders relaxed during exercise. Do not force the movement and maintain a light 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 the leg to lift. Use the ball to maintain stability during the exercise.
10. Reduce stress and relax with deep breathing exercises
- Exercise Description: Sit comfortably on your exercise ball with your back straight. Hold the ball in front of you with both hands. Inhale slowly through your nose, expanding your abdomen, then exhale. You can start with 5 to 10 deep breaths and gradually increase the number as you become more familiar with the exercise.
Incorporating ball exercises into the office can transform your office environment into a space that promotes health and well-being. If you would like personalized recommendations or have specific concerns about your health, do not hesitate to consult a qualified professional.
FAQ: All the answers to your questions about exercising with a ball in 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'm 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 that you consult 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 can I make sure my ball seat is properly inflated for ball exercises?
To know if your Bloon balloon is properly inflated, you must make sure that it does not have any wrinkles. Additionally, the ball should be inflated enough so that your knees are slightly lower than your hips when you are seated.
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?
In general, 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 ball exercises 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 be sure to choose accessories that suit your fitness level and goals.
