Stretching on the Ball may increase flexibility to a greater degree than performing similar stretches on a stable surface. The Ball allows you to find subtle nuances in every stretch, because by rolling it back and forth, you may stretch different fibers of the same muscle. In addition, many exercises combine both stretching and strengthening of the same muscle, which has been proven to be more effective than plain static stretching.
My book Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates contains many different stretches for each of the body’s major muscle groups, ranging from beginner to advanced levels. Here are nine basic stretches for you to try.
Hamstring/Back Stretch
Sit on the Ball with your feet flat on the floor, hip-width apart (or wider if it is more comfortable). Round your back forward to hang all the way over, rolling the Ball backward slightly to straighten your legs. As your legs straighten, flex your feet to get an additional stretch in your calves.
Muscle groups stretched: hamstrings, back extensors, calves
Gluteal Stretch
Sit on the Ball with one foot crossed over the opposite knee. Then round your back forward to hang over your leg. Let your arms hang freely, reaching toward the floor. You may keep the supporting leg bent or roll back slightly to straighten. Repeat on the other side.
Muscle groups stretched: gluteals, back extensors, hamstrings
Back Stretch
Begin sitting on the Ball. Walk your feet forward until your whole back is resting on the Ball. Straighten your legs and reach your arms overhead toward the floor. Just relax into the stretch.
Muscle groups stretched: back extensors, abdominals, hip flexors, pectoralis
Side Stretch
Lie sideways on the Ball with your legs straight, so that only your feet and one hand are on the floor. Place your top leg behind your bottom leg and stretch your free arm overhead. Roll through the Back Stretch position (see above) to the other side and repeat.
Muscle groups stretched: obliques, back extensors, abdominals, hip flexors, pectoralis
Quadricep Stretch
Lie with your stomach on the Ball and both hands and feet on the floor. From there, hold your left foot with your left hand and pull up slightly toward the ceiling to stretch the front of your thigh. Repeat on the other side.
Muscle groups stretched: quadriceps, hip flexors, deltoids
Hip Flexor Stretch
Lie with your stomach and pelvis on the Ball. Place one leg straight behind you and the other bent to the side of the Ball with your foot flat on the floor. To intensify the stretch, place your hands on the Ball and press up to a more vertical position of the torso. Repeat on the other side.
Muscle groups stretched: hip flexors, abdominals
Adductor Stretch
Lie with your stomach on the Ball and both hands and feet on the floor. Keeping your legs straight, open your legs to the side to stretch your inner thighs. Roll back slightly if needed to intensify the stretch.
Muscle groups stretched: adductors, back extensors, hamstrings
Abductor Stretch
Lie on your back and rest your legs on the Ball, knees bent. Straighten one leg up toward the ceiling, holding either your thigh or ankle with the opposite hand. Pull your leg across your body to stretch the outer thigh. Let the Ball roll slightly to counterbalance. Repeat on the other side.
Muscle groups stretched: hamstrings, abductors
Pectoralis Stretch
Lie with your stomach on the Ball and both hands and feet on the floor. From there, reach one arm up toward the ceiling, letting your torso twist slightly. Repeat on the other side.
Muscle groups stretched: pectoralis, obliques
If you suffer from an injury or other health condition, or have any questions regarding the suitability of stability ball training, please consult your doctor before attempting these exercises.