Stability Ball Stretches 2.0

Following up on my last stability ball stretching post for chest and upper back, here are a couple of nice lower body stability ball stretches:

Stability Ball Stretches

Hamstrings

Keep a flat back and tighten the front of the thighs to get the most out of the stretch.  You should always feel this in the back of your thighs (hamstrings) and not in your low back.

Stability Ball Stretches

Hip external rotators

The trick with the hip rotator stretch is to roll forward on the ball and let the knees move forward and towards each other.  It may also require you to sink your hips down a bit.  Sometimes it’s difficult to feel this stretch, but it’s targeting the side and back of the hips, so tune into what you’re feeling there.

I prefer to use a cyclical type of stretching, where I move into the stretch until it’s mildly uncomfortable, hold it for 3-5 seconds, move out of the stretch and repeat 6-10 times.  If you find longer holds (20-30 seconds) work better for you, they work just as well with these stretches.

There are lots of ways to stretch, but I hope these give you some useful alternatives when you want to mix things up! Let me know your thoughts or questions in the comments.

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Michael Bento is an Advanced Trainer at the Clubs at Charles River Park. He holds a Masters degree in Human Movement and is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist and Performance Enhancement Specialist.

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