Shiatsu is a type of Chinese medicine where a practitioner places her hands on someone's body and performs stretches and joint movements to increase energy flow. A shiatsu body ball is similar to any stability ball, except it has nodules sticking out to massage the body as you perform exercises. Any exercise you do on a stability ball can translate over to the shiatsu ball.
Back Bend
The back bend stretches the chest, shoulders and back from a face-up position. To begin, sit on the ball with your feet on the floor. Slowly walk your feet forward as you roll your back down the ball. Carefully move your arms out to your sides and back toward your head as you arch your back. Your head and shoulders should be resting on the ball at this point. Hold this position for 30 to 45 seconds and slowly walk yourself back up to the starting position.
Bird Dog
A bird dog is a back, butt and shoulder exercise performed from a face-down position. Lie across the ball on your stomach and place your hands and feet on the floor. Your hands should be shoulder-width apart and your feet should be together. Keeping your back straight, raise your right arm and left leg in the air simultaneously. Hold for a second, then slowly lower your arm and leg and repeat with your other arm and leg. Continue to alternate back and forth. When doing this exercise, keep your abs tight.
Wall Squat
A wall squat works the glutes and thighs. Begin by pressing the ball into the wall with your mid back. After walking your feet forward slightly, space them about shoulder-width apart. Keeping your abs tight and your back straight, lower yourself down by bending your knees. Once you form 90-degree angles with both knees, stand back up and repeat. To increase the resistance, hold dumbbells at your sides or a medicine ball in front of your chest.
Situps
Situps work the abdominals from a face-up position. To begin, sit on the ball and slowly walk your feet forward as you roll your spine downward. Once your lower back is on the ball and your shoulders and head are still elevated, place your hands on the sides of your head. Keeping your lower body still, move your torso forward to a sitting up position. Use your abs to create this movement. Hold for a second, then slowly lower yourself back down and repeat.
Bridge
A bridge works the glutes, lower back and hamstrings all at the same time. To start, lie on your back on the floor and drape your lower legs over the ball. Steadily press down as you raise your hips into the air. Once you form a straight line from your shoulders to your heels, lift your right leg and hold for a second. Lower your leg back down. Raise your left leg and hold again. Slowly lower your leg and repeat the sequence for a set of repetitions.
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