How to Use an Exercise Ball (or, Yoga Ball) As a Chair

Co-authored by Jesse Gaynor

Last Updated: September 5, 2023 Approved

Recently, the yoga ball has moved out of the gym and into the home and office. People are using the ball as a chair in order to strengthen core muscles. Exercise balls are less rigid and more comfortable than most chairs, and you also can move around a bit on it to take some pressure off your body in certain positions. This is called "active sitting" because your muscles are engaged. Using the wrong techniques with a yoga ball may do you more harm than good. This article will tell you how to use an exercise ball as a chair. ^{[1]
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Things You Should Know

Yoga balls are thought to improve your posture and give you more balance and energy. It's also easy to transition into core exercises from the sitting position.
That said, using an exercise ball as a chair doesn't engage your muscles without your active participation. They also might increase your chance of working injuries.
That's why it's important to add time sitting on the exercise ball gradually. It's also important to slope your thighs down and avoid resting your wrists on your keyboard.

Steps

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Measure your current chair and aim to have the diameter of the ball be about 4 inches (10.2 cm) higher than your current chair.
If you are between 5'3" and 6' (160 and 182.9 cm) you should choose a 65 cm (25.6 inch) diameter exercise ball. If you are over 6 feet (182.9 cm) tall, you should probably use a 75 cm (29.5 inch) diameter exercise ball. ^{[2]
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These balls have an extra strong layer between the inside cavity and the environment. Offices and homes often have sharp objects like scissors, staples, paper clips and other items that can cause an office exercise ball to pop. ^{[3]
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You will not know for sure that the ball will fit your desk and chair until you try it out in your home or office.
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Sit up straight on the ball with your legs out in front of you. They should be at a 90 degree angle to your thighs and parallel to the ball.
- At first, you can place your calves in front of you so that they are touching the ball. This will give you added stability while learning to use the ball. Later, you will want to move your calves so they are not touching, which will provide more benefits for your core.
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Bend your elbows and place your forearms at a 90 degree angle. Reaching forward slightly, you should be able to rest them on the top of the desk or table.
- If you are using a computer, make sure it is at a 90 degree angle. If it is not, your neck will be out of alignment with the rest of your spine, and the ball will be less useful in helping your posture.
This is the state when your body reacts to the prospect of falling off the ball by tightening your core muscles in your stomach and back. Flex the muscles in your abdomen to add an extra element of exercise.
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Use the ball in 20 minute intervals. Do not get rid of your office chair. Just like exercise, it is important to give your muscles rest to prevent muscle fatigue and get the maximum benefit.
- Work up to 30 minute intervals as you get used to the chair. Doctors do not recommend that you sit for longer than 30 minutes at a time. If you need to get up to change chairs frequently, this will also benefit your spine.

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Question

Can I sit on the fitness ball for over an hour without the worry of it bursting?

Community Answer

Yes, the length of time shouldn't matter.

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I have the ball but it is not high enough to use at desk. What can I do?

Community Answer

Exercise balls come in different sizes. If the one you have is not large enough, you can create a platform tall and large enough to accommodate yourself and the ball without slipping off. A much easier solution would be to just get another, larger ball to accommodate your needs.

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Most exercise balls are sold in metric diameter measurements, so be sure to measure your office chair in cm as well as inches.

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A good ergonomic chair is usually better than an exercise ball for your posture and to prevent pain, but an exercise ball is actually better than most chairs.

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Warnings

Be careful not to bounce or play on the ball too much; injuries from falling off the ball will greatly reduce the ball's benefit.

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How to Use an Exercise Ball (or, Yoga Ball) As a Chair

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