Sit on the ball and grab onto yourthighs, hands interlocked. Use yourlegs as leverage as you pull up andaway, pulling in your abs. Hold for15-30 seconds.

Back Stretch

Sit on the ball and, if you can, straighten your arms behind you and clasp your hands, stretching through the chest. If your handsdon’t reach, hold arms out likean airplane. Hold for 15-30 secs.

Chest Stretch

Take the arms out the sidesthumbs up (like the Fonz) andthen rotate the thumbs downwhile stretching the arms backbehind you. Hold for 15-30seconds.

Biceps Stretch

Roll forward at an incline until�ngers touch the �oor and crossone foot over the other kneedropping into a hip stretch. Hold for 15-30 seconds and switch sides.

Take the right leg straight out and lean towards it, stretching out withthe right hand until you feel a stretchin the back of the leg. Hold for 15-30seconds and switch sides.

Stand with feet wide, hands on the balland roll the ball out, keeping kneesslightly bent. Get your entire bodyinto the stretch and hold for 15-30seconds.

Bend over, back �at and put the outside of one hand on the ball. Rollthe ball the opposite way, stretchingthe back and shoulders. Hold for 15-30seconds and repeat on the other side.

Sitting or kneeling, take the ball behind you, arm straight and roll theball as far as you can to stretch thechest and shoulders. Hold for 15-30seconds and repeat on other side.

Hamstring

Whole Body Stretch

Lats and Arms

Chest and Shoulders

Total Body Ball StretchEnjoy a relaxing stretch using your exercise ball. Do each exercise, slowly, as many times as you have timefor and feel your stress melt away. Have some wine after, if you like.

Hip Stretch

Hip Stretch