Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part III

An alternative to the office chair and a functional sitting solution is the stability ball.  Stability balls are interchangeably called exercise balls, fitness balls, swiss balls, etc., and have gained popularity as an alternative to office chairs at desks or in meeting rooms. 

A Dutch research study compared employees who performed one-hour long typing tasks while sitting in office chairs versus sitting on stability balls and stated of the employees the stability balls produced more muscle activity and 33 percent more pelvic motion throughout the trunk.  However, among health professionals a body of evidence does not exist in supporting the use of stability balls as a means to correct posture and a tool to strengthen and support. Many proponents of stability balls say, "Stability balls force users to sit up straight and stabilize their trunk, but prolonged sitting on a stability ball leads to as much poor sitting, slouching and slumping as in an office chair over time."  As a result of that in regards to sitting on a stability ball versus an office chair, the advantages may not beat the disadvantages in respect to physical loading versus unloading.  But even if more evidence is needed to show stability balls positively affect posture it is known and proven sitting on stability balls versus office chairs burns four more calories per hour and overall 30 more calories per workday.  And additional exercises or movements performed on a stability ball, such as abdominal crunches, "bouncing," core rotations, leg lifts, pelvic rolls, planks and squats, burn more calories per hour and over the course of a typical workday.

Stability balls may be more convenient, fun, stimulating, transportable, usable, etc. than other sitting devices or tools. And though I am an advocate of learning how to enjoy and use them as exercise equipment and for work, it is important to learn how to properly select one and utilize it for the office or for reasons other than work.  Any improperly sized stability ball used for exercise or sitting can lead to unexpected and unnecessary injury.  You should consider these guidelines as a means to purchasing and using a stability ball.

• Ball Size:* Buy a stability ball that is intended for your height. Inflate the stability ball to a firmness and size so upon sitting your ankles and hips and knees are at a 90 degree angle.  It is also important to be at a height in sitting so your forearms can rest on the desk while shoulders are retracted backward and downward and the spine is in alignment with the head, neck and hips and pelvis.

* The size of a stability ball to use is based on your height. Upon sitting on a stability ball make sure your hips are at the same level or slightly higher than the knees.  The suggested height to stability ball size is: 

• 4’11″ – 5’4″..... 55 cm

• 5’5″ – 5’11″..... 65 cm

• 6’0″ – 6′ 7″...... 75 cm

• Feet Stance:  In the sitting position, place your feet flat on the floor about six inches from the ball. The legs should be approximately hip width or wider.  The lower back may be irritated or have pain due to shortening or tightening of the hip flexors (psoas) as a result of incorrect feet position while sitting on a stability ball.

• Position of Neck and Shoulders: In the sitting position, properly align the head, neck, shoulders, spine, hips and pelvis.  You should flex the chin lifting the head and push the shoulders backward and downward toward the spine.  The head, neck and shoulders should be stacked on top of each other.

• Position of Pelvis and Spinal Column: As mentioned previously, in the sitting position it is important to properly align the head, neck, shoulders, spine, hips and pelvis.  Upon sitting on a stability ball AVOID pelvic tilts and keep and maintain the natural curves of your back (spine) that makes up a neutral spine.  This position engages your back and core muscles for functional stability and support.

• Sitting, Squating, Stability Ball Crunches, Stabilizing and Superman: Once you are able to properly sit on a stability ball you have the ability and freedom to "be a kid" and bounce, exercise, move, play, stretch, etc.  With the ability to hold and maintain a proper alignment of the head, neck, shoulders, spine, hips and pelvis you will be able to exercise or sit on a stability ball with greater balance and support, exercise, have fun, and have less chance or risk of injury. 

In SUMMARY- Sitting on an office chair or stability ball for long periods of time is not good for your back, core, hips, neck, shoulders, spine, etc.  That is even if you have the best office chair or most ergonomic office chair or strongest "body" and core in the world. The effects of gravity are a necessary evil to our musculoskeletal system and physiology.  Therefore, it is important to alternate between using an office and stability ball and add standing to the daily routine of ergonomic positioning, health and work productivity.  But as with the other forms of sitting, standing is only a great replacement to sitting in short periods of time...we don't want to or shouldn't sit or stand all day long week to week.

Or you could just go with the all-purpose, do-it-all luxury line of active, adjustable ergonomic workstations where sitting-walking-working at the same time is possible, sort of. 

The only thing missing is a coffee maker or a Vitamix.