The Gravity Ball method of resistance exercise is a fun, safe and effective way to do therapeutic resistance exercise. The Gravity Ball method encourages creativity and self-expression. Exercises can be done in a structured pre-determined way but can also be free flowing and improvisational. It can be done in a group or individual setting and is ideally practiced daily and incorporated into your everyday life. The following principle are used when practicing the Gravity Ball method and serve to maximize the efficiency of your exercise experience while still being enjoyable, challenging and above all - safe.
Two main principles
#1 Just pick it up (the principle of constant resistance)
The Gravity ball method maximizes gravity by creating a gravitational advantage when using it. To use the principle of constant resistance while exercising, hold the Gravity Ball for a certain predetermined amount of time (during which you will NOT put it down) until the time has ended and you have finished exercising. When an exercise gets tiring simply move to another one that uses a different group of muscles, but don't put it down.
With the principle of constant resistance, your muscles and joints are constantly firing which makes for very efficient exercise in a short amount of time. When you let the ball down, you stop the constant resistance.
This is why we recommend using the "just pick it up" principle. Essentially to begin exercising, just pick up your Gravity Ball, set a timer for one 30 minute session (or two 15 minute sessions) and you're ready to go. To follow the constant resistance principle, use your Gravity Ball until the timer goes off, without putting it down. One of our favorite ways to do this is to watch 30 minutes of our favorite TV show while using the Gravity Ball.
With the principle of constant resistance, your muscles and joints are constantly firing which makes for very efficient exercise in a short amount of time. When you let the ball down, you stop the constant resistance.
This is why we recommend using the "just pick it up" principle. Essentially to begin exercising, just pick up your Gravity Ball, set a timer for one 30 minute session (or two 15 minute sessions) and you're ready to go. To follow the constant resistance principle, use your Gravity Ball until the timer goes off, without putting it down. One of our favorite ways to do this is to watch 30 minutes of our favorite TV show while using the Gravity Ball.
Nicole demonstrates the principle of constant resistance by not setting down her Gravity Ball or stopping between these three movements.
#2 Up and out (the center of mass principle)
Your center of mass (or center of gravity) is the point around which your body weight centers. Most people's center of gravity is between their rib cage and belly button. The basic idea of the center of gravity principle is that the further away the Gravity Ball's center of mass is held away from your center of mass, the more energy is required to support the ball and the more challenging the exercise becomes. To increase the difficulty of an exercise, simply hold or push the Gravity Ball away from you while performing the exercise. You can also push the ball up and above you to achieve the same effect.
In this photo, exercise B (a squat variation) is more effective than exercise A (also a squat variation) because Nicole is pushing the Gravity Ball up and out she lowers into the squatting position, thus increasing the distance from her center of mass and the Gravity Ball's center of mass, which makes the exercise more challenging than the first variation.