How to Use a Foam Stability Ball

Using a foam stability ball can take your stretching to a more advanced level.

Foam stability balls and foam rollers look like pool noodles in the stretching area of your gym. However, they are more than fun toys or decorations, they have a serious purpose in helping you to stretch out your muscles after a workout. Because of their shape, they are easy to rotate and roll under your muscles, meaning that you can get a deep stretch. By familiarizing yourself with foam stability balls, you can incorporate them in your workout, to improve flexibility and reduce injury.

Things You'll Need

• Foam stability ball

Instructions

1. Lie down on an exercise mat. If you do not have an exercise mat, then a rug or piece of carpet will suffice, as long as it is a stable surface. Place the foam stability ball underneath the muscle you wish to stretch. For example, for a calf stretch, place the ball underneath the calf whilst you are lying on your back.

2. Lift your body off the ground, until your body weight is resting on the foam stability ball and the other end of your body. For a calf stretch, lift your body off the ground, until only the foam ball and your hands are touching the ground. For an upper back stretch, only the ball and your feet should be touching the ground.

3. Roll the foam stability ball around underneath you. This will stretch out the muscles. Do this slowly to keep your balance and to really work the muscle underneath you. In the calf stretch example, you would move your legs slowly, so that the foam ball moved under your calf. You will be able to feel the stretch.

4. Stretch antagonistic muscle groups for added impact. If your back is sore, then it may be because your chest muscles are tight, forcing your back muscles to be stretched. If you stretch your upper back, roll over and stretch your chest on the ball also. If you are stretching your quadriceps, stretch your hamstrings also. Antagonistic muscles are generally on the other side of the body to one another.

5. Stop if you feel severe pain. Even though stretching can sometimes be uncomfortable, any shooting pain should be regarded as serious. Consult your physiotherapist or doctor if you regularly feel shooting pains when using a foam ball.

References

• Automailer: Foam Roller Exercise
• You Can Be Fit: How to Use a Foam Roller