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Basic Ball Stretch

This Basic Ball Stretch is a great way to stretch and relax after a workout or anytime throughout the day. You'll alternate each series of exercises, moving between the two in a slow, flowing stretch. This workout can be done using the ball, as shown, or using a chair if you prefer.


See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
An exercise ball and a mat

How To

  • Warm up with light cardio or do this flexibility workout after your regular workout
  • Complete each exercise as shown, modifying when necessary
  • Do this workout as often as you like to promote flexibility and relaxation
Back Stretch
Back stretch on the ball
Sit on a ball or chair and wrap the elbows under the thighs, grabbing onto the forearms with opposite hands.  Using the thighs as an anchor, round the back as you contract the abs, pulling the back up and away from the legs as you relax your head, feeling a stretch all the way down your back.  Hold for ten seconds before flowing into the next exercise, chest stretch.
Chest Stretch
relaxbackball.jpg (8033 bytes)
From the back stretch, walk forward, rolling back on the ball until your back is fully supported.  Relax your hips and head and let your arms fall out to the sides for a relaxing chest stretch.  Hold for 10 seconds before flowing back to chest stretch.
Repeat 2-3 times
Inner Thigh Side Stretch
Inner thigh side stretch
Sit on the side of the ball and take the right leg straight out to the side and the left arm up.  Gently roll the ball towards the right to stretch the inner thigh and the left side of the torso.  Hold for 10 seconds before flowing into the next exercise, hamstring stretch and reach. 
Hamstring Stretch and Reach
Hamstring stretch
From the inner thigh stretch, turn towards the right leg and stretch the right arm forward, rolling back gently on the ball to stretch the right hamstring.  Hold for 10 seconds before flowing back to the inner thigh side stretch.
Repeat 2-3 times
Pyramid Stretch

Stand in a staggered stance, right leg forward and left leg back, taking the left toes out at an angle and placing the foot so that the arch is in line with the right heel.  Lean forward, placing the hands on the ball and roll it out, feeling a stretch in the hamstring.  Make sure your hips are square.  Hold for 10 seconds, repeat on the other leg and then flow into the next exercise, total body stretch.
Total Body Stretch

From modified triangle, turn the body and place both hands on the ball.  Roll the ball out, feeling a stretch in the entire back body and hamstrings.  Hold for 10 seconds and go back to pyramid stretch.
Repeat 2-3 times
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