Ball Bounces
Sit on the ball in neutral position and bounce up and down for 2 minutes.
Pelvis Rotations
Gently rotate pelvis forward and backward, 10 times.
Gently rotate pelvis side to side, 10 times.
Gently rotate pelvis clockwise and then counterclockwise, 10 times each.
Opposite Arm & Leg
Slowly raise your left arm and right leg. Hold for one second and then slowly lower them back down. Focus on keeping the ball from moving and keeping your core tight. Switch to the opposite arm and leg and do the same thing on the other side. Repeat 10 times on each side.
Same Arm & Leg
Slowly raise your left arm and your left leg. Hold for one second and then slowly lower them back down. Focus on keeping the ball from moving and keep your core tight. Switch to the right arm and leg and do the same thing on the opposite side. Repeat 10 times on each side.
Twists
Sitting tall on the ball, extend your arms out to the side. Rotate through your torso keeping your legs and the ball still and turning so you are facing the wall to the side of you. Then, rotate through your torso to the opposite wall. Repeat 10 times.
Diagonal Twists
Sitting tall on the ball, start with one arm slightly bent to your side. Move the arm across the front of your body and over the opposite shoulder, rotating through your torso so that your shoulders turn as your arm moves across the body. The ball should not move. Repeat 10 times and then switch to the opposite arm rotating the opposite direction.
Face-down Ball Stretch
Begin by sitting on your knees, with your buttocks resting on your heels. Put your hands on the top of the ball and stretch the ball out in front of you as far as you can, pressing your chest toward the ground. Hold for 30 seconds.
Twist your torso to the lift, turning the ball on to its side so your hands reach toward the ground. Hold for 30 seconds.
Twist your torso to the right, turning the ball on to the opposite side, so your hands reach toward the ground. Hold for 30 seconds.
Face-up Ball Stretch
Begin by lying on the ball with the ball placed underneath your shoulder blades. Your feet are flat on the ground and your knees are bent at a 90 degree angle. Stretch your arms out to the side and let them relax down over the ball. Take three deep breathes filling up your stomach with air each time you inhale.
Still lying on your back, lift your arms up closer to your ears. Allow your arms to fall over the ball and stretch toward the ground. Take three deep breathes filling up your stomach with air each time you inhale.
For the final position you will stretch your arms over your head towards your ears. Allow your arms to fall over the ball and stretch toward the ground. Take three deep breathes filling up your stomach with air each time you inhale.
