We take wellness seriously here at AFG! As part of our health and wellness program, each employee has the option to swap their desk chair for an exercise ball. This is just one of the great programs we implemented and were recognized for as one of Detroit’s Best and Brightest Wellness Champions.
An exercise ball takes strength training to a new level because it engages more than one muscle group at a time. It is a great balance training tool, and stimulates smaller stability muscles. Studies show that choosing to sit on an exercise ball improves your posture at work and may help with back pain.
Here are three simple exercises you can do at work with your new “chair”!
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Push-Up on a Ball: Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs. Pull your navel in toward your spine, bending your elbows and lowering your body to the floor. Hold this position for three seconds and then push up. Start with 5 reps, working up to 15.
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Squat with a Ball (Ladies, take your heels off!): Place an exercise ball between the wall and the curve of your lower back. Stand with your feet shoulder-width apart and bend your knees 5-10 inches, keeping your shoulders level and your hips square. Sit back into the position, and make sure your knees are not past the tops of your toes! Start with 5 reps and work up to 12.
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Sit-ups/Crunches: Sit on a stability ball with your feet flat on the floor. Slowly walk your feet forward so that the ball rests on your shoulders, back and tailbone. Make sure your feet are shoulder width apart and your legs are bent at a 90-degree angle. Put your hands behind your head, squeeze your shoulder blades together and then engage your abdominal and core muscles by curling your torso towards your thighs. Repeat as many times as you can—before the sound of a new email arrives, or you realize you’re late for a meeting!
Safety Tips:
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Make sure your feet are firmly planted on the floor at all times.
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Start out using the ball as a chair for only 30 minutes a day. Work your way towards sitting on it longer.
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Check the floor for push pins or safety pins–anything that could potentially pop the ball!
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The ball isn’t the best choice if you suffer from balance issues, have osteoporosis, or already have lower back pain.
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The ball isn’t a complete solution for strengthening your core. Consult a doctor if you experience any pain.
Want to try a workplace wellness program of your own? We can help! For more information about our wellness program, healthySOLUTIONS, contact us today at 888-277-0077!
