List of Stretches
Contents
Back Extension over
the Ball
Hip Adductor
Stretch
Trunk Side
Stretch
Prone Trunk
Rotation
Supine Hamstring
Stretch
Hip Rotator
Stretch
Supine
Trunk Rotation
Lat
Stretch with Trunk Rotation
Lat Stretch in Kneeling
Side Stretch
Pec Stretch
Lying Side Stretch
Quad Stretch
Hip Flexor
Stretch
Seated Hamstring
Stretch
Seated Hip
Adductor Stretch
Seated Glute and
Back Stretch
Prone Back
Extension
Pec
and
Subscapularis Stretch
Pec
Stretch
Kneeling
Trunk Rotation
For your ultimate guide to stretching exercises check out the Stretching Exercises Guide
Read about stretching precautions
and contraindications here.
Back
Extension on the Ball
Lie back over the
exercise ball with the ball centred under your thoracic spine.
Allow
your back to gently arch over the ball.
Reach arms overhead
keeping your elbows straight.
Hold this position.
Stretches: Abdominals, anterior
spinal
ligaments, hip flexors, latissimus dorsi, pectoral muscles
Hip
Adductor Stretch
Put your exercise ball on the floor in
front of you.
Place your feet wide, knees bent, and keep
your back straight.
Bending one knee, lunge to the side
until you feel a stretch on the inside of your thigh.
Hold
this position.
Stretches: Hip
adductors
Trunk
Side Stretch
Sit on the exercise ball with a neutral lumbar
posture.
Chest should be up, shoulder blades down and
back, and head back over your shoulders.
Keep your feet
flat on the ground shoulder width or slightly further apart.
Roll the ball to the left, bending your left knee and reaching your
left hand to the ceiling.
Hold this position.
Stretches: Latissimus dorsi, trunk
side
flexors.
Prone
Trunk Rotation
Start by lying prone over the ball with chest
slightly raised.
Your exercise ball should be centred under
your belt line.
Hands rest lightly on the floor in front of
you.
Take one hand and keeping your arm straight reach up
and back toward the ceiling .
Follow with your head and
look toward the ceiling
Hold this position.
Stretches: Trunk rotators, spinal
ligaments.
Supine
Hamstring Stretch
Lie face up on the floor with your heels
resting on the ball.
Roll the ball in so that your knees
are at 90 degrees.
Grab one leg and pull it up while
maintaining a straight or only slightly bent knee.
Try and
keep your lower back and pelvis on the floor.
Hold this
position.
Stretches:
Hamstrings
Hip
Rotator Stretch
Start by lying supine on the floor with your heels resting on
the ball.
Cross your ankle over your thigh and let your
knee fall outward.
Roll the ball toward you with your heel
so that you feel a stretch in your glutes.
Try and keep
your lower back and pelvis on the floor.
Hold this position.
Stretches: Glutes and hip
rotators
Supine
Trunk Rotation
Lie face up on the floor with your heels bent and your feet
flat on the floor.
Hold the ball in your hands overhead on
the floor.
Roll your knees to the side while keeping the
ball stationary.
Hold this and then repeat on the other
side while keeping your feet on the floor.
Hold this
position.
Stretches:
Trunk rotators and spinal ligaments
Lat
Stretch with Trunk Rotation
Kneel on the floor and place your forearms across the front
of the ball.
Rest your head on your hands.
Roll
the ball and your hands to one side gently rotating your middle back.
Make sure your back is flat. If not, you may need to move the ball
further away from you.
Hold this position.
Stretches: Trunk rotators and latissimus dorsi
Lat
Stretch
Kneel on the floor and place your hands across the top of the ball.
Let your back sag into the stretch.
Sit back on your heels
as you roll the ball forward. Hold this position.
Stretches: Glutes, spinal ligaments and latissimus dorsi
Side
Stretch
Kneel on the floor behind your exercise ball and place your hand on the
side of the ball.
Roll the ball across in front of your
body to the opposite side as you sit back toward your heels.
You should feel a stretch down your side from your shoulder blade to
your hip.
Hold this position.
Repeat this on
the other side.
Stretches:
Glutes, latissimus dorsi, trunk side flexors
Pec
Stretch
Kneel on the floor with the ball on your right side
and your right hand resting on it.
Lower your chest toward
the floor and support your weight with your left arm.
Turn
your trunk away from the ball to feel a stretch in your right pecs.
Hold this position.
Repeat this on the other side.
Stretches:
Pectoral muscles
Lying
Side
Stretch
Kneel on the floor with your exercise ball resting
against your thigh
Lie over the ball, extending your outer
leg and reaching over head to stretch sideways over the ball.
Hold this position.
Repeat this on the other side.
Stretches:
Trunk side flexors, latissimus dorsi
Quad
Stretch
Lie forward over the ball so that your belt line is centred over the
ball.
Raise your leg and arm off the floor, reach around
and grab your ankle.
Lift your leg and pull your heel
toward your buttocks to feel a stretch on the front of your thigh.
Hold this position.
Repeat this on the other side.
Stretches:
Quadriceps
Hip
Flexor Stretch
Sit forward on the edge of the ball with feet
wide apart.
Pull your chest up and roll the ball forward
until you feel a stretch on the front of your hip.
Make
sure your feet are both facing in the same direction and your back heel
is off the ground.
Hold this position.
Repeat
this on the other side.
Stretches:
Hip flexors
Hamstring
Stretch
Sit forward on the ball with feet wide apart.
Turn your body over one leg.
While keeping your back
straight, lower your chest toward that side.
Roll the ball
back to straighten the knee.
Hold this position.
Repeat this on the other side.
Stretches:
Hamstrings
Hip
Adductor Stretch
These exercise ball exercises require you
to sit forward on the exercise ball with feet wide apart, hands on your
hips or thighs.
Roll the ball slowly to one side until you
feel a stretch on the inside of your thigh.
Hold this
position.
Repeat this on the other side.
Stretches: Hip adductors
Seated
Glute and Back Stretch
Sit forward on the exercise ball with
feet wide apart, hands on your hips or thighs.
Slowly lean
forward
Rest your elbows on your knees or, if you are
flexible enough, put your hands on the floor.
Gently roll
the ball back and pull your chest up to increase the stretch in your
thighs and buttocks.
Hold this position only briefly.
Stretches: Glutes, lumbar
extensors
Prone
Back Extension
Lie forward over your exercise ball and rest
your hands over the other side of it.
Push up to straighten
your elbows.
Keep your pelvis in contact with the ball and
let your back sag into the exercise ball.
Hold this
position only briefly.
Stretches:
Hip flexors and spinal ligaments.
Pec
and Subscapularis Stretch
Lie back over the exercise ball
with the ball centred under your thoracic spine.
Bring your
arms up so that they are at 90 degrees to your body and your elbows
bent to 90 degrees.
Keep your pelvis in contact with the
ball and let your back sag into the exercise ball.
Allow
gravity to pull your elbows back and your hands to the floor.
Hold this position.
Stretches: Pectoral
muscles, subscapularis
Pec
Stretch Supine
Lie back over the exercise ball with the ball
centred under your thoracic spine.
Bring your arms up so
that your shoulders are at 90 degrees to your body and your elbows
straight.
Keep your pelvis in contact with the ball and let
your back sag into the exercise ball.
Allow gravity to pull
your arms back to the floor.
Hold this position.
Stretches:
Pectoral muscles
Trunk
Rotation Stretch
Kneel down onto one knee with your other
foot behind you.
Holding the exercise ball in front of you
bring your arms up so that your shoulders are at 90 degrees to your
body.
Rotate your trunk as far as you can to the side
Hold
this position.
Stretches:
Trunk
rotators and spinal ligaments