You can use a yoga ball for many different physical fitness purposes. It is a large inflatable ball, also known as a stability or fitness ball. A yoga ball can provide a solid foundation for different kinds of stretches. This is because yoga balls force your body to engage more muscles simultaneously since you have to work hard to maintain balance on a yoga ball. Stretching exercises on yoga balls help release your muscle tension, increase blood circulation and improve your body's structure and alignment.
Step 1
Sit on your heels, rolling your yoga ball out in front of you. Place your hands and forearms on the ball. Relax your head and stretch through your chest. Shift your hips to the right as you gently roll the ball to the left to stretch your back. Repeat on the other side. Hold each stretch for 15 to 30 seconds.
Step 2
Stand with your legs wide apart. Place your hands on the ball and roll it slightly forward. Press your chest onto the ball as it moves forward to stretch out your entire body. Hold this stretch by placing your hands on the floor in front of you for about 15 seconds.
Step 3
Begin this stretch in a squatting position, keeping your feet hip width apart. Keep your yoga ball behind you. Lean against the ball and roll slightly backward. Reach your arms out straight in front of your body. Inhale as you push your body back, rolling onto the ball and pushing it backward. Reach your arms above your head. Arch your upper back on top of the yoga ball. Exhale as you bring your arms up and bend your knees back into the starting squatting position. Keep your stomach muscles contracted to protect your back.
Step 4
Sit on your yoga ball. Cross your right foot over your left knee. You can hold onto a chair or the wall if you need help maintaining your balance. If not, bring your palms together at the front of your chest. Inhale and take your arms up over your head slowly, leaning forward to deepen your stretch if possible. Hold this position for two or three breaths. Repeat on the other side of your body by crossing your left foot over your right knee.
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