How to Stretch With a Stability Ball

If you'd like to start a fitness routine but aren't sure where to begin, using a stability ball is a good first step. A stability ball is a large rubber ball that can help you improve your balance, coordination and muscle tone as you use them to stretch. Start with beginner exercises and ask for supervision from a personal trainer at your gym until you feel stable using one on your own. Taking a fitness class that uses the ball at your gym can also be helpful, but there are basic stretches that you can do on your own.

Things You'll Need

  • Stability ball
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Instructions

    • 1

      Decide which muscle group you'd like to stretch using your stability ball. Ask your personal trainer or a fitness instructor at your gym for a set of exercises that will help you achieve your fitness goals. She can help you develop a series of stretches that are suited to your body type and fitness level. She can also help you select the best size ball for you.

    • 2

      Start with exercises that keep your body as close to the floor as possible to avoid falling and injuring yourself as you learn to keep your balance. Place one arm on the ball and keep one on the floor, keeping your knees on the ground and your body to the side of the ball. Slowly lower your torso toward the ground to stretch your chest. Hold the position for about 30 seconds.

    • 3

      Sit on the ball with your feet on the floor and move your hips in a clockwise circle. Do this for 30 seconds and then reverse to doing a counter-clockwise circle for 30 seconds. This improves your balance and coordination while stretching your pelvis and thighs. You can add arm movements and use free weights to make the exercise more challenging.