The MelioGuide Exercise for Better Bones Program offers different exercise programs for people at different activity levels and fracture risk. A single one-size-fits-all osteoporosis exercise program with weight bearing exercises will not meet the needs of a large and diverse group of people.
As a result, I incorporate physio (or exercise) ball exercises into the advanced osteoporosis exercise levels in the MelioGuide program. These exercises are specifically targeted improving balance.
I frequently am asked my opinion on choice of physio ball – specifically physio ball size. In this blog I discuss the importance of selecting a burst-resistant ball and provide guidelines on how to decide the correct ball size.
Choosing a Burst Resistant Physio Ball for Osteoporosis Exercises
It is extremely important that the ball you get specifies “burst resistant”. This will ensure your safety. A number of Physio Balls on the market are not burst resistant standard and there is the risk that the ball could burst and collapse while you are using it.
The following sizing guidelines will help you to determine the ball size you will need.
| Your Height | Recommended Ball Height |
| 5′ | 45 cm |
| 5′ to 5′ 4″ | 55 cm |
| 5′ 5″ to 5′ 11″ | 65 cm |
| 6′ plus | 75 cm |
As a rule, when sitting on a ball with your knees bent and your feet directly under your knees, your thighs should be parallel to the floor.
Conclusion
Physio Ball Balance Exercise
The Physio Ball can be a very effective part of your osteoporosis exercise program – especially for the balance exercises. You need to make sure that you follow these rules:
- Select a burst resistant Physio Ball.
- Choose the right size for you.
- You should replace the ball if there is too much wear an tear.
- Be careful to not tackle the advanced Physio Ball exercises before you build up your balance skills.
- Follow safe usage guildelines.
The MelioGuide Exercise for Better Bones program provides detailed instructions on safe usage of the Physio Ball.
Health Professionals: Building Better Bones Online Course
Learn the Prevention, Treatment and Management of Osteoporosis through safe and effective exercise programs.
MelioGuide Building Better Bone Online Course for Health Professionals
Women and Men: Exercise for Better Bones Program
An osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
MelioGuide Exercise for Better Bones Program for Women and Men
