Use of Fitballs at UWA

These guidelines provide a brief description of fitball usage in an office environment for staff at UWA.

The fitball, (also known as swiss ball or exercise ball) has been used by physiotherapists for more than twenty years as part of their routine therapeutic and conditioning programs. They are now common in many gyms and health clubs and most recently have been marketed as an alternative to the standard office chair in the workplace.

The UWA Safety and Health (S&H) does not actively encourage nor discourage the use of fitballs. It is acknowledged, based on experience that some staff report significant benefits in using a fitball when working at computers.

The fitball can be used to provide postural breaks and a chance to undertake some mobilization /stretches for your back whilst you are working at the computer. It is NOT a substitute for a correctly adjusted ergonomic chair. If you are not satisfied with your chair, please contact UWA Safety and Health Occupational Therapists on 6488 3938 or email safety@uwa.edu.au

To ensure that the fitball is of a high standard and inflated to the correct height, contact Safety and Health for supply information.

General Usage

When used for exercise the fitball helps to strengthen and build up the “core” muscles of the body such as the abdominals, back, buttocks and thighs, which stabilise and maintain good posture. When used for sitting, the smaller postural lower back muscles and abdominals are activated to help stabilise and maintain good balance. When posture is correct and aligned, less energy is required to perform various tasks. If posture is out of alignment, for extended periods, this can lead to muscle imbalance where muscles can become weak. Prolonged malaligned posture can place unnecessary pressures on the discs in between each vertebrae and on the ligaments and muscles supporting the spine, which can in turn can create wear and tear on the joints.

Pre-Requisites for Use 

The staff member must have the permission from their supervisor to purchase the fitball from Safety and Health.

The staff member must be able to demonstrate a good knowledge of pelvic movement and correct seated posture prior to the loan and use of the fitball. (Most staff using fitballs have been instructed on the correct use of these by a physiotherapist, or have attended pilattes sessions.)

Indications for Use

• The fitball is to be used as an adjunct to a correctly adjusted ergonomic chair. Fitball usage should begin at 15 minutes per hour increasing to one hour as tolerance increases. The chair and fitball can then be alternated every hour.
• The fitball can also be used to assist with stretching and mobilization – see below. A group of workers may share a fitball and have this available to provide an opportunity to have a break from using conventional chairs or to stretch/mobilize.

Contraindications/Safety Precautions

• Pregnancy
• Impairment of balance
• General illness such as colds, flu, middle ear infections which can affect general strength and balance
• History of spinal disease or degeneration - medical advice is recommended
• Avoid fitball exposure to heat or corrosive chemicals
• Do not over-inflate fitball
• Avoid excessive under-inflation – it can reduce its effectiveness as well as increasing the hip angle

Choosing the Correct Size for Seating

Ball size is determined by:

• your height
• your weight
• the height of the table or desk

For example if you are 168cm and weigh 125kgs the 65cm may be the most suitable. If your legs are short, slightly under-inflating the ball will lower the overall height.

As in correct seated posture, the 90 degree rule also applies to fitballs. That is, that hips, elbows and knees are at right angles with feet firmly on the floor. Footrests must not be used when using a fitball.

The following sizes are given as a guide only:

Using the Fitball

Preparation

The fit ball can be used to provide postural breaks and a chance to undertake some mobilisation/stretches for your back whilst you are working at the computer. It is NOT a substitute for a correctly adjusted ergonomic chair. If you are not satisfied with your chair, please contact the UWA Occupational Therapists on 6488 3938. Please read and follow these guidelines for use and/or talk with your health care provider about any other guidelines you should follow.

1. Posture on the ball – Sit tall on your "sitting bones" and lift up through your chest and top of you head. Lift shoulders gently up and out to provide a relaxed seated position. Your hips should be positioned at approximately 90degrees or slightly higher when you touch the ground with your feet. If this is not correct try another sized ball. Spread your feet about shoulder distance apart to give you more balance.
2. Time limits - Commence using for up to 15 minutes and gradually build up in 15 minute blocks up to a maximum of 1 hour at a time.
3. Safety precautions – Before sitting on the ball put one hand on the ball to keep it stable. At all times use the ball with care. Using the ball requires a degree of balance so do not use the ball above your skill level. Be aware of sharp objects on the floor or under the desk. The ball is made of anti-burst material, however it will slowly deflate if punctured. Try and avoid wearing slippery footwear. If you notice any pain or discomfort whilst using the ball stop immediately and report this to your supervisor/manager.

Good posture	Avoid this posture

Stretches

Commence using the ball with these slow gentle lower back stretches at the workstation.

	Pelvic tilt (tilt front to back)		Pelvic circles

	Lower back side stretch (keep torso aligned)

	Reach up		Pull back shoulder blades

	Spine decompression

Fore more neck and arm exercises please see the UWA "Working Comfortably with Computers" Brochure or contact the Occupational Therapists on 6488 3938

Availability

Contact the Occupational Therapist at Safety & Health 6488 3938 for further information.