A stability ball supports your body so you can relax into stretches for the back, chest, hips and sides. Hold each stretch for 20 to 30 seconds, breathing slowly, and never bounce.
Stretches
| Stretch | How | Area |
|---|---|---|
| Back extension over ball | Lie face-up over the ball, arms overhead, let the spine arch gently | Chest, abs, upper back |
| Child’s pose roll-out | Kneel, hands on the ball, roll it forward and sink hips back | Lats, shoulders |
| Side stretch | Lie sideways over the ball, top arm overhead | Obliques, lats |
| Hip flexor stretch | Lunge with the back knee down, hands on the ball for balance | Hip flexors |
| Seated hamstring stretch | Sit on the ball, extend one leg, hinge forward | Hamstrings |
Ball size
Sitting on the ball, your hips and knees should be roughly level. Common sizes are 55 cm for people around 5’0″ to 5’7″ and 65 cm for about 5’8″ to 6’2″.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How long should I hold each stretch?
About 20 to 30 seconds, repeated two or three times.
Are stability ball stretches good for back pain?
They may feel good, but see a professional for ongoing pain.
What size ball do I need?
One where your hips and knees are level when seated.
