The yoga ball is a great way to get more strength and flexibility when exercising. The ball can be used for strength training, balance, stretching, and cardiovascular exercises.
It can even be an exercise tool for pregnant women looking for an alternative to traditional prenatal yoga classes.
The yoga ball is an inflatable rubber ball that can be filled with air or water. The ball comes in different sizes and colors depending on your needs; while it’s easy to inflate the ball with your lungs, blowing it up with your mouth can be tiring and result in sore lips and throat. Instead of blowing up your yoga ball by mouth, use an electric or manual pump.
There are many ways that you can use your yoga ball, and there are many ways that you can inflate it! Here are some tips on inflating and deflating your yoga ball:
The Basics
There are two types of pumps available: manual or electric. Manual pumps require you to squeeze them repeatedly as you inflate your ball. Electric pumps plug into an electrical outlet and inflate automatically using air pressure.
You can choose which pump is best for you depending on how often you plan to inflate your ball and how much time you want to spend doing so.
If you want something simple and quick, a manual pump may be right for you; if not, an electric one will save time and effort.
If you are new to yoga or have never used a yoga ball, it can be intimidating to figure out how to inflate and deflate one.
You first need to know that there are three types of yoga balls: 75cm, 65cm, and 55cm. These sizes refer to the diameter of the ball. The higher the number, the bigger the ball will be.
Step 1: Inflating
The first step in inflating a yoga ball is letting it sit at room temperature for two hours. It allows time for the air inside your ball to expand and equalize with the temperature of its surroundings (which helps prevent it from popping).
The next step is inserting the tip of your ball pump into the hole in the ball.
You want to ensure that there are no other holes in your yoga mat because this could cause leakage when you’re finished pumping up your ball and could cause damage to your flooring if there were any leaks while it was inflated on top of it.
Next, pump up your yoga ball 80% of the way up! Once you have done this, take some time out from pumping and let everything settle down again before inflating your yoga mat until it reaches its full size.
You’ll know when it’s done inflating when there’s no more resistance from within your pump and all of your air has been released into your yoga ball — it should feel like a solid object at this point.
After inserting the plug:
- Leave the ball alone for another day.
- Press the plug back into the hole once the ball is filled with air to stop the air from escaping your ball.
- Before using your ball, let it sit inside for a day.
Make sure you don’t over-inflate your yoga ball because this can be dangerous! Once you’ve reached its maximum capacity, insert a plug into the hole so no more air can escape from it.
Let your yoga ball sit overnight or for at least 24 hours before using it so that all its air stays inside.
Step 2: Checking that Your Ball is Properly Inflated
Measure the final diameter of the ball. An adequately inflated exercise ball should measure around 72 inches, so if your ball measures less than this, it’s time to inflate it more.
If it measures more than this, your ball is over-inflated, and you should deflate it a little before continuing.
Sit on the exercise ball you have inflated. Knees should be slightly bent as you sit on your ball with your feet flat on the ground. Your thighs must be parallel to the floor, and your knees and hips should be level.
If you notice you are sinking too far, you should pump up your ball. If not, look in the mirror. Your ball is overinflated if the feet are not flat on the ground or if your thighs are sloping downward. In this scenario, let out a little of the ball’s air.
Bounce up and down slowly on your exercise ball. Performing a bounce test can determine whether your exercise ball is properly inflated.
Make sure your hips and shoulders remain in a vertical line while you bounce up and down on the ball. Your ball is inflated adequately if it can support your weight and you’re able to stand up straight.
Your exercise ball will gradually lose air as you use it over time. As time passes, keep in mind to maintain adequate air levels.
Step 3: Deflating Your Ball
Find the valve. You’ll usually find the valve by feeling for it with your hand. Look for a hole in the ball slightly smaller than your thumb’s size.
The hole will be located near your Yoga Ball’s top and should be visible. If you can’t find it, look for a small lever or button on the side of your Yoga Ball that moves when pressed. This lever is used to inflate and deflate your Yoga Ball.
Turn your Yoga Ball over so it is lying horizontally on top of a flat surface such as a table or floor. Make sure you have plenty of space around you so you don’t roll off onto another surface while inflating or deflating your Yoga Ball.
Also, make sure that no objects are nearby that might get caught under your Yoga Ball during inflation or deflation (such as furniture or doors).
Put one foot on one side of your Yoga Ball and push down firmly until you hear air escaping from inside it (you should be able to feel it coming out). This will help ensure that all air has been released inside your Yoga Ball before inflating it with more air.
If you have a plug, pull it out slowly so that air does not come rushing out of the ball.
Make sure you don’t let out all of the air at once; do so slowly so as not to get hurt if any of it comes out fast. If there is no plug, locate the valve or hole in your Yoga Ball and remove it.
You can also deflate a yoga ball by sitting on top of it and bouncing up and down. It will cause the air to escape through the valve or hole in the ball.
In conclusion, here are some things to consider when inflating your yoga ball:
Make sure the valve is facing up when you’re inflating the ball. If you’re using a pump with an on/off switch, ensure it’s in the off position when you’re not inflating or deflating the ball.
It’s best to inflate it over a flat surface rather than on an uneven surface like grass or carpeting. This will help prevent any air from escaping through the ball’s seams.
Use caution when inflating your yoga ball; don’t overdo it by putting too much air into it!
If you’ve never inflated one before, start with less air than recommended on the packaging of your yoga ball and then adjust accordingly based on how much room there is left between your body and the top of the ball after you lie down on it.