Exercise Ball Stretches

Stretching before a workout on an exercise ball can give a little bit of variety to the regular everyday workout. There are many stretches you can perform on an inexpensive exercise ball. These stretches are great for relaxing your muscles and your mind also.

Warm-Up Stretch

While lying face up on the ball, roll down until your back is fully supported on the ball. Keep your feet on the floor then stretch your arms above your head and hold for 30 seconds. Then, slowly return to the starting position and repeat.

Whole Body Stretch

Standing tall with your legs shoulder width apart, place your hands on the top of the ball, then roll it gently in front of you. Push your chest downward stretching your back and hamstrings. Hold this pose for 15 seconds and repeat.

Back Stretch I

Place the ball in front of a wall. Then, stand facing the wall, place your right forearm on the top of the ball with your thumb pointing up, and roll the ball to your left side keeping your hips straight. Hold this pose for 15 seconds, switch sides, and then repeat.

Back Stretch II

While standing, place the ball snugly against your chest, hold the ball between your arms with your elbows, and bend over resting the ball on your thighs. Relaxing your arms, let them fall toward the floor. Relax the rest of your body while letting your legs support your body. Hold the pose for 15 seconds and repeat.

Inner Thigh Stretch

Sit on the ball and take your legs out wide. Then, place your elbows on the inside of your knees, with your arms making a diamond shape, and relax. Then, using your elbows, gently push your knees out for a deeper stretch. Hold the pose for 15 seconds and repeat.

Lunge Stretch

Place the ball under you, getting into a low-lunge position with one leg forward and your back leg straight behind you (balancing on the tip of your toes). Your front leg should be bent at a 90 degree angle. Then, stretch your arms out in front of you. You should feel the stretch in your hips.  Hold the pose for 15 seconds and repeat.

Seated Side Twist

While sitting on the ball with your legs more than hips width apart, cross your arms with elbows at the height of your shoulders. Keep your feet firmly planted on the floor and slowly twist your upper body to the left. Hold this pose for 30 seconds. Switch to the other side and then repeat.

Abdominal Stretch

Start by sitting in the middle of the ball. Then, roll on the ball until the middle of your back is centered on the ball; gently lean back until you can feel the stretch in your abs. Hold for 15-30 seconds and repeat.

Stretching before and after a workout decreases your chances of injury to your muscles. Stretching on an exercise ball can give you some variety to your stretching workout. Using the ball will release muscle tension and increase blood flow while adding variety and fun to your workout.


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