The Stability Ball 101 Is An Effective Tool for Stretching and Mobility Exercises

[Guest guest]

The Stability Ball 101 Is An Effective Tool for Stretching and Mobility

Exercises, American Council on Exercise Fitness

04 Mar 2005 Medical News Today

Think of it as a great, new way to get a stretch before or after a hard workout,

not just for core conditioning. The stability ball is known to help improve

balance and posture and is one of the most versatile pieces of gym equipment.

Now the American Council on Exercise (ACE), America's nonprofit fitness

advocate, says the stability ball can also be an effective tool for stretching.

The fun shape of the stability ball offers a more entertaining way to add

variety to your stretches and allows for greater range of motion than what can

normally be achieved on the floor. However, many active people overlook the

importance of stretching.

“The benefits of stretching include reduced muscle tension and stiffness which

help promote greater freedom of movement and improved posture,” said Dr. Cedric

, chief exercise physiologist for ACE. “Because of its shape and ease of

use, the stability ball can be a safe and effective form of stretching for all

levels of exercisers from beginners, older adults and people with special

conditions to highly fit, athletic individuals.”

ACE suggests the following simple yet effective stretches on the ball:

1 Back Extension - Start in a seated position with your fingertips supporting

the back of your head both your elbows out. Walk your feet out until your upper

back is lying on the ball while continuing to support your head and back. For a

more intense stretch, lengthen your arms overhead and straighten your legs -

breathe deeply and hold the stretch.

2 Kneeling Side - Start by kneeling upright on a mat with the ball at the side

of your right hip, place your right hand on the ball and your left arm hanging

close to your torso. Sweep your left arm in a wide arc up and over your head and

back to the starting position. Hold the final arc in a lifted position 10-30

seconds for a static stretch and repeat three to five times.

3 Pelvic Circles - Start in a seated base position. Slowly circle your hips

clockwise three to five times; reverse, circling counterclockwise. Focus on

releasing tension in the hips and lower back.

Remember to spend five to 10 minutes warming up before stretching, since

stretching warm muscles is both safer and more productive. Most stretches should

be held at least 10 to 30 seconds to get the maximum benefit.

For more information on working out with a stability ball, visit

http://www.acefitness.org to order the ACE Stability Ball Training book.