Exercise balls --- also called yoga balls, Swiss balls and stability balls --- are often used for strength training and core exercises. But the ball's rounded shape also makes it an ideal, easy-to-position stretching aid, supporting your spine or other body parts so you can relax into the stretch. Consult your doctor before beginning any stretching routine, particularly if you have a history of injury.
Abdominal Stretch
Although mild spinal hyperextension is an effective strengthening exercise, hyperextending your back too far or when your muscles are fatigued can lead to injury. Unfortunately, spinal extension is also one of the few ways to stretch your abdominal muscles. Exercise balls offer the support you need for a safe, effective abdominal stretch. Sit down on the ball and walk your feet forward, lying back until the ball supports your entire spine. Keep breathing normally as you relax into the stretch, allowing the ball to support your spine.
Back Stretch
An exercise ball provides similar back support if you drape yourself face-down on the ball instead of face-up. Relax on the ball and continue breathing normally as you feel a stretch in your erector spinae, the muscles responsible for extending your back --- and those often at fault for lower-back tightness.
Lat Stretch
The stomach-down back stretch does not target your latissimus dorsi, the wing-like back muscles that power all major pulling motions. But you can target your lats with a different stretch. Kneel in front of the ball. Place both hands on top of the ball, hands down, about shoulder-width apart. Keep your back straight as you lower your shoulders as if you were bowing to the ball. The "armpit" stretch you feel in this position usually comes from tight latissimus dorsi muscles.
Side Stretch
Lean sideways over the ball. It might help to think of tucking the ball underneath your lower arm. "Scissoring" your feet, with one leg positioned forward and one to the back of your midline, can also help you maintain your balance. Or bend your bottom knee and leave only the top leg straight. Adjust so that the ball supports you from hips to shoulders and, once you feel stable, extend your upper arm straight overhead, relaxing across the ball until you feel a stretch in your upper oblique muscles. Hold the stretch for 15 to 30 seconds, breathing normally, then repeat on the other side. Ideally, you should repeat each stretch three to five times.
Considerations
Always stay aware of the exercise ball's constant instability when you perform these stretching exercises. In most cases, maintaining your balance is relatively easy and you can splay your feet as far apart as necessary to keep stable. If you feel like the ball might suddenly roll beneath you, prop it against a wall or between two chairs for extra stability. You can also use a pill-shaped exercise ball, which rolls in just one direction and is thus easier to control.
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