The stretch ball is an inflated ball approximately 55 to 75 cm large that is used for stretching exercises. You can stretch your entire body on the ball or focus on areas of specific tension like the back, buttocks or chest. The National Academy of Sports Medicine (NASM) recommends holding static stretches for 20 to 30 seconds in its book, "NASM Essentials of Personal Fitness Training."
Pelvic Circles
Pelvic circles loosen up your hip joints and release tension in your lower back. This exercise makes for a gentle way to warm up your muscles and is not held as a static stretch. Sit on the ball with your hands behind your head and your feet on the floor. Bend your knees. Then, make small circles with your hips first in one direction and then the other. Do not move your feet.
Whole Body Stretch
The whole body stretch is done standing up with your hands on the ball. You will likely feel this stretch mainly in your legs and back, but you can also stretch your arms, calves, neck and chest. Stand up with your feet greater than hip-width apart and bend forward at the waist to place your hands on the ball with your arms straight. Roll the ball forward and pull your shoulders back to open your chest. Press your heels into the floor. Go as far forward with the ball as you can without lifting your heels or causing pain. Let your head fall forward and relax to stretch the neck.
Chest Stretch
The chest stretch exercise on the ball is quite simplistic and comfortable. Lie with your back draped over the ball and your feet on the floor. Let your head drop back and relax on the ball. Open your arms to your sides and let gravity pull them toward the floor. You should feel this in your chest. Your abs also are elongated and stretched this way. You might even feel some stretching in your quads if you straighten your legs.
Knee Hug
The knee hug exercise stretches the lower back and glutes. It is similar to the knee-to-chest stretch, except your feet are on the ball. Lie on your back with the stretch ball under your calves and heels. The legs begin straight. Your arms can relax on the floor. Then, bend your knees and roll the ball toward your buttocks. The knee hug can be held as a static stretch or can be performed dynamically whereby you hold the stretch position for a second or two before straightening the legs and repeating.
References
- Body Building Tips Guide: Ball stretching
- Ace Fitness: Sample flexibility workout
- "NASM Essentials of Personal Fitness Training: Course Manual;"Michael Clark, Scott Lucett, Rodney Corn; 2008
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