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CHOOSING THE IDEAL SIZE BEFORE USING: For WorkOuts: 45 CM Under 5'0 55 CM 5'0 to 5'5 65 CM 5'5 to 6'0 75 CM 6'0 + As Desk Chair: 45 CM Only For KIDS Up To 8 Years Old 55 CM For Grade School Kids 65 CM IDEAL SIZE FOR MOST ADULTS (Sits as high as an average chair) 75 CM Use only if you are taller than 6'0 HOW CAN YOU USE THE EXERCISE BALL IN YOUR HOME OR OFFICE? Pilates ball to strengthen core muscles Yoga ball to lengthen the spine Stability ball to improve balance Physiotherapy ball to regain muscle tone Play therapy ball to teach children coordination skills Birthing ball for pregnant women Fitness ball for static strength training Desk chair for posture support Inflation Notice: 1. Let the ball sit at room temperature for two hours. 2. Insert the tip of your foot pump into the ball's air valve and work the inflator(pump). 3. Inflate the ball to about 80% of diameter initially. Wait a further 24 hours before inflating to the recommended size. You should avoid using the ball within the first 24 hours. 4. Pumping it up again to the recommended size. 5. Insert the plug and the let the ball sit for another day. User tips: - Store your ball indoors at room temperature - Clean your ball with a soft cloth or sponge and mild soapy water if needed. - Keep away from sharp objects