Stretching
How To
After your workout or when your muscles are warm, perform each exercise as shown for at least 1 rep, holding each stretch for 15-30 seconds.
For more flexibility benefits, do this workout 3 times a week, performing each exercise 2-3 times.
Relax into each stretch and avoid bouncing or straining.
Skip any exercises that cause pain or discomfort.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Equipment Needed
An exercise ball and a mat.
Chest Stretch
Lie face up on the ball and roll down until you back is fully supported. Relax your hips and head and let your arms fall out to the sides for a relaxing chest stretch. Hold for 3-5 breaths. relaxbackball.jpg (8033 bytes)
Whole Body Stretch with Ball
With legs wide, place hands on ball and roll it out, pressing your chest towards the floor to stretch the back and hamstrings. Hold for 5 breaths.
Back Stretch
Stand in front of ball and place the side of the right hand on the ball (thumb pointing up). Roll the ball towards the left while keeping the hips square. Hold for 3-5 breaths and switch to the other side.
Balance with Ball
Stand on left leg, right leg straight out behind you, holding the ball overhead. Slowly lower the ball towards the floor while sweeping the leg up behind you and balance, using the ball for support. Try to roll the ball out a bit to really lengthen the body from head to toe. Hold for 5 breaths and repeat on the other leg.
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