Part two of our ongoing Stability Ball Workout Series focuses on rotations and stretching the pectorals and hip flexors.
Movement One: Lunge rotation with the ball.
What it does: Strengthens the hamstrings, glutes, spinal rotators, arms, obliques, and rhomboids.
How to do it: Get into a lunge position, standing with your right foot forward and your left foot extended back behind you. The back heel is elevated, and do not let your front knee pass your toes. Hold the ball with flat palms and extend the arms out in front of you. Inhale, and then rotate the arms and ball to the right, then exhale. Inhale again, and slowly swing the arms and ball back to the front, and then exhale to twist to the side again. Repeat this move 12 times and then switch legs.
Movement Two: Hip flexor and pectoral stretch.
What it does: Stretches the hips, quads, glutes, pectorals, and subscapularis.
How to do it: With your left knee on the floor and right knee bent in front of you (do not let your front knee pass your toes), place the ball on the ground outside your right knee and extend your arm out to the side, palm on the ball. Inhale, and roll the ball out and back behind you until you feel a great stretch in your chest area and pectorals. Exhale, and hold the stretch for 3-5 counts. This move will also activate your left hip flexor and psoas. Roll the ball back forward and inhale. Repeat the movement, holding it for 3-5 counts. Switch legs.