Have you ever come across Swiss ball in a gym or at someone’s house? Most of us would have seen it wondered how beneficial it is for training. Swiss ball is one of my favourite equipment to work with my clients or myself. Let’s look at the history of Swiss ball. Mr Aquilino Cosani , a toy manufacture in Italy, began producing large inflatable balls made of vinyl in 1963. The gymnastic balls were used in hospital and clinics.  For many years the Swiss ball was used primarily for therapy.  During the last decade, the ball has been bought in the fitness industry. As a Chek Practitioner we are a great fan of Swiss Ball training.  Paul Chek has developed quite a few cool exercises to rehabilate clients, improve posture, improve balance/stability, activate nervous system, and strengthen core and extremities.

Exercising on ball requires the use of a number of postural muscles which is not needed on machine training.  On Swiss Ball you learn how to fight gravity by performing the exercises, whereas you hardly need any stabilizer muscles activation on gym equipment’s.

People who sit for long hours develop a poor posture. Using Swiss Ball helps in gaining good posture and an ability to fight back gravity. Both of these factors contribute to the long term health of musculoskeletal system.

Improves balance/stability

Swiss ball training forces you to work on unstable environment. The more unstable your environment, the more stability you get from your joint stabilizers and neutralizers. These help in joint movements, and gaining more power and strength.  As a result, weight lifting with proper technique become easier, you walk more efficiently and improve muscles imbalances.

Nervous system activation

Exercising on Swiss Ball provides high levels of  nervous activation. In my work I have found this training to be extremely beneficial to women by providing them with a lot of confidence.

Strengthen core and extremities

Swiss Ball is an excellent tool to strengthen the core and back. For women it is a good way to get firm, shapely legs, well-shaped bums and core. At the same time it is great fun to exercise on the Swiss Ball.


It is a great tool for rehabilitation of clients recovering from any spinal injury, disc injury or any orthopaedic injury.

The best part of Swiss ball it is affordable, easy to place anywhere at your home. If you are looking for a good training routine, then go for walk, follow up with some exercises on Swiss Ball and finish with yoga posture.  This is a proven recipe for  getting in shape.

Swiss Ball can also be used for stretching your shortened muscles and balancing your Chakras.

What should be the size of your Swiss Ball?

Never buy a Swiss Ball from the Net.    To find the perfect size for you, sit on the fully inflated ball.  Your thighs should be parallel to the ground. For people with back pain, a slightly larger ball is helpful. Do not buy cheap quality balls – after all you are trusting your body on it.  Please remember to inflate the ball firmly for exercise.

Who should use the Swiss Ball?

Frankly, it is for everyone. From an elite sports person to a post natal mum to an old granny – anyone who wants to be fit can use the ball.  Unlike other gym equipment, it requires very less space and you can exercise in any room of your home or your gym.  No wonder this tool is getting popular.

If this blog has captured your imagination and interest and want to know more about it, or want to know where to begin, do write to me.  As always, happy to help!