Exercise balls make versatile tools for core training and general strength training. They've even been put to use as classroom and office chairs. Although flexibility is often overlooked as an important component of a well-rounded fitness program, exercise balls are also excellent stretching aids. Although the ball isn't essential for stretching any major muscle groups, you can use it as direct support or to help nudge you into the proper position. In particular, you can use the exercise ball to stretch the muscles at the front of your hip -- your hip flexors -- or at the back of your hip -- your glutes.
Hip Flexor Stretch
Step 1
Straddle the exercise ball in a lunge position, front knee bent, back knee straight. If the ball is properly sized, you should feel it beneath your front thigh.
Step 2
Double-check your back leg's positioning. You should be balanced on the ball of your foot, heel raised off the floor, knee pointing the same direction as your toes.
Step 3
Sink forward and down into the lunge, rolling the ball forward until you feel a stretch down the front of your straight leg, up into the hip on the same side.
Step 4
Hold the stretch for 15 to 30 seconds, breathing normally. Don't forget to repeat the stretch on the other side; do a total of three to five repetitions on each side.
Glute Stretch
Step 1
Lie face-up on the floor, both legs bent, lower legs resting on top of your exercise ball.
Step 2
Place your left ankle on your right knee, letting your left knee "drop" out to the side; imagine you're using your knee to point to something off to your left.
Step 3
Wrap your hands around your right thigh and draw your right knee gently toward you; you should feel a stretch in your left hip. The ball will roll forward, supporting your right foot. Hold the stretch for 15 to 30 seconds, breathing normally, then repeat on the other side. Do a total of three to five repetitions on each side.
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