Stretch Ball Exercises

Stretching is an important aspect of working out because it prevents injury to the bones and muscles before and after your session. It also helps to return the heart rate to normal after a workout as well as steady the breathing. Exercise balls such as Swiss, medicine and stability balls can be used to stretch the body in several different ways. Ball stretching can also be good for posture and bone structure, as well as aid in blood circulation to the muscles.

  1. Stability Ball Arch and Curl

    • This exercise can be performed on an exercise mat if sitting on the floor is too uncomfortable. Begin by sitting on the end of the mat either with your heels under your butt and your knees separated or with your legs crossed. On your next inhale, push the ball forward with both hands while arching your back, lifting your eyes upward. On your next exhale, pull the ball back toward you and curl your back, bringing the eyes back down. Try to keep the ball on the ground as you arch and curl, focusing on your spine controlling the motion and not the arms.

    Kneeling Prayer

    • This exercise should be performed with a stability ball, which tends to be the larger of the exercise balls. Begin by kneeling in front of the ball while on a mat, if you choose. Place your elbows on top of the ball with your hands together and your fingertips pointed upward. Begin to lower your head so your eyes are on the floor, your ears between your arms and your shoulders in hip alignment. You can deepen the stretch, if you choose, by pushing the ball away from you a little more. You can also push the ball against a wall when doing this stretch if you find it hard to keep your balance. Hold this stretch for up to 30 seconds and then switch knees.

    Hamstring Stretch

    • Stand upright with your legs spread a little wider than hip-width apart. Bending from the waist, roll the ball forward in front of you until you begin to feel the stretch in your hamstrings. Press your chest toward the floor to stretch your back as well. Hold this pose for up to 15 seconds and then roll the ball back toward you.