If you’ve ever bounced on an exercise ball not sure exactly what to do with it, this is for you. Exercise balls, also known as stability balls, can be a great tool for your stretching routine. Here are three amazing stretches to improve flexibility and relieve muscle tension.
Spinal Roll
This stretch targets your entire back and core muscles, helping decompress your spine and improve posture.
- Sit on the ball with your feet flat on the floor.
- Slowly roll down the ball until your lower back is resting on it.
- Continue rolling until your head and shoulders are on the ball, with your hips raised.
- Hold this position for 30 seconds, focusing on deep breaths.
- Slowly roll back up to the starting position.
Hamstring Stretch
This targets the back of your thighs and lower back, improving flexibility and relieving tension.
- Lie on your back with the exercise ball under your calves.
- Straighten your legs and point your toes towards the ceiling.
- Gently pull the ball closer to your body by bending your knees slightly.
- Hold for 30 seconds, then slowly push the ball away to release.
Chest Opener
This stretch focuses on your chest and shoulders and can counteract the effects of prolonged sitting.
- Lie face down on the ball, with your abdomen centered.
- Extend your arms out to the sides, palms facing down.
- Let your head hang naturally, relaxing your neck.
- Hold this position for 30 seconds, breathing deeply.