How to Stretch With a Yoga Ball
Stretching comes naturally to us. After a long car ride or airplane flight, we all want to stretch our legs. But creating a focus time for stretching can improve your overall health. Stretching increases circulation, reduces tension and reduces the chance of injury. A yoga ball is ideal for a variety of stretches.
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Instructions
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Stretching your back is one of the most relaxing exercises with a yoga ball. Lie atop the ball, stretching your arms and feet to the ground. This allows your back to naturally curve along the ball while supporting your back. To stretch other areas of the back, bend your legs while resting your feet on the ground, and move from one side to another on the ball. Stay balanced throughout this stretch.
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Sit on the ball with your legs bent and your back flat. Make circular motions with your hips to stretch your pelvis. Rotate on the ball in one direction, then rotate in the opposite direction. Move from one side to another, resting for a few breaths on each side to allow for a deeper stretch. Move from front to back on the ball to stretch the front and the back of the pelvis, resting in each direction for a couple of breaths.
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Standing on one leg, extend your other leg back to rest the front of it on the ball, creating a lunge position. Bend your front leg, supporting the knee deeper to increase the intensity of the stretch. Move the leg resting on the ball from side to side to stretch all areas of the leg. Pause for several breaths in each pose for a deep stretch in all areas. Then switch legs and repeat.
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Stand on one leg, resting the heel of the other foot on the ball in front of you. Bend forward over the leg stretch the hamstring muscle. Experiment with different positions, bending the standing leg to decrease the stretch or moving the ball farther away to intensify the stretch. Repeat with your other leg.
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Tips & Warnings
Consult a doctor before beginning a new exercise routine.
