You can improve your flexibility by performing stretching exercises with an exercise ball. Most people relegate stretching to warmup and cool-down exercises before and after workouts, but incorporating stretching exercises into your workout program provides many benefits. You can improve your athletic and daily activity performance, expand your range of motion, decrease your risk of injuries and develop better balance.
Abdominal Stretch
This exercise promotes flexibility in your abdominal and shoulder muscles. Sit on an exercise ball. Walk forward on your feet until your mid-back is resting on the top of the ball. Your knees should be aligned over your feet. Raise your arms up and back toward the floor. Rest in this position allowing your muscles to stretch. Do not perform this stretch if you suffer with back problems.
Lateral Stretch
The lateral stretch relaxes the body and promotes agility in the abdominal, back and shoulder areas Lie with your left side on the exercise ball. Your feet should be resting on the floor. For added balance, move your left front leg forward and your right leg backward. For support, place your left hand on the floor. Slowly, stretch your right arm up over your head. Hold this position for 20 seconds. Alternate sides and perform the exercise. Repeat this sequence eight times.
Neck and Back Stretch
This exercise can alleviate the neck and back tension that builds up throughout your day. To begin, lie with your stomach and hips on the stability ball. Rest your feet and hands on the floor. Roll forward slightly until your feet are barely touching the floor and tuck your head and shoulders in toward the ball. Your arms should be slightly bent. Take a long deep breath and hold this stretched position. The muscles in your neck, shoulders, back and legs will relax. Exhale and repeat 10 times.
Hip Circles
Tension can build up in your hip and lower back area as you perform your daily activities. This basic exercise relieves the tension and relaxes your muscles. Sit on an exercise ball with your feet hip-width apart and flat on the floor, and your fingers interlaced behind your head. Keep your back straight and your chin parallel to the floor. Begin to gently move your hips in a clockwise direction. Perform eight clockwise circles. Reverse direction and perform eight counterclockwise circles.
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