What are the uses of a PVC yoga ball?

1. The functions of PVC yoga balls
(1). Strengthen core muscle strength
Function: The instability of the yoga ball forces the body to mobilize deep core muscles (abdominal muscles, back muscles, pelvic floor muscles) to maintain balance.
Training exercises: Plank support (on the ball), crunches, Russian twists, etc.

(2). Improve balance and coordination
Function: When performing exercises on the ball, the body needs to constantly adjust its center of gravity to improve neuromuscular coordination.
Applicable groups: Athletes, the elderly (to prevent falls), rehabilitation patients.

(3). Correct posture and relieve pain
Function:
Spinal decompression: Sitting stretching can relieve the pressure on the waist and back caused by long-term sitting.
Adjust the pelvis: The pelvic rolling movement improves the problem of forward/backward tilt.
Rehabilitation application: Auxiliary training for lumbar disc herniation and shoulder and neck stiffness in physical therapy.

(4) Improve flexibility and stretching effects
Benefit: The curved surface of the ball allows for deeper stretches (such as back bends and hip opening).

(5) Low-impact aerobic training
Benefit: Movements such as bouncing on the ball and dynamic support can increase heart rate and are suitable as an alternative to running for those with sensitive joints.

2. Precautions for using a PVC yoga ball

(1). Choose the right size
Choose a ball based on your height (knees should be bent at 90 degrees when sitting):
55cm: Suitable for heights of 150-165cm
65cm: Suitable for heights of 165-175cm
75cm: Suitable for heights of 175cm and above
A ball that is too small or too large will affect balance and training results.

(2). Correct inflation
Inflation level: Inflate to 90% (ideally, it should sink about 1-2cm when pressed by hand).
Overinflation: The ball is too hard, easy to slip and increases the risk of bursting.
Underinflation: The ball is too soft, lacks support, and is easy to lose balance.
After the first inflation, let it sit for 24 hours to allow the material to fully expand.

(3). Anti-slip measures
Anti-slip floor: When using on smooth floors (such as tiles or wooden floors), use a yoga mat or anti-slip mat to prevent the ball from rolling and causing falls. Wear non-slip shoes/socks: Avoid practicing difficult movements barefoot or wearing ordinary socks.

(4). Avoid sharp objects
Keep away from nails, pet claws, and sharp instruments to prevent puncture of the ball.
When storing: Store in a cool place, away from direct sunlight or high temperatures (such as in a car).

(5). Movement standards
Beginners: Start with static balance (such as sitting) and gradually try dynamic movements.
Avoid sudden force: such as jumping and violent rolling to prevent falling out of control.
Tighten the core: When doing supporting movements (such as plank support), keep the abdominal force to avoid waist compensation.

3. Common Problems and Solutions