Basic Stretching Guidlines and Safty
The most important component of your stretching program is safty. First ensure you are warm - after exercise would be ideal. Then work on using the best technique you can rather than forcing joints into poor positions. Follow these basic guidlines when stretching on the ball:
1. Avoid bouncing,
2. Move into the stretch position slowley and with control,
3. Hold stretch for 20-25 seconds.
4. Never be in a position which is painful (discomfort is OK),
5. Release the stretch slowley.
Hint: Don't hold your breath and try to relax. Determining Appropriate Ball Size
Basic ball size guidlines:
45 cm. ball <5'0' tall
55 cm. ball 5'0' to 5'7' tall
65 cm. ball 5'8' to 6'3' tall
75 cm. ball > 6'3' tall
When inflating the ball it is important that you don't have the ball too firm or too soft. Never fully inflate the ball as this will cause problems with balance and comfort. Instead underinflate the ball so that when you are sitting on the ball your legs are at a 90 degree angle - as in figure one. Exercise 1 - Trunk Extension
Purpose: To stretch arms, shoulders, neck, chest, back, and legs. Instruction: Start with ball on shoulders and legs bent for balance. Slowly and under control roll back on the ball, feeling your chest and shoulders opening up. Hold for 20-25 seconds while using slow deep breaths to increase the opening up sensation.
Hint: For balance and control always have your feet contected to the ground. To achieve this with ease simply flex/bend your knees. Only striaghtent your legs when you are comfortable with balancing in this position.
Exercise 2 - Trunk Flexion
Purpose: To increase flexibility in back and neck. Instruction: Lie with abdomen on the ball. Bend knees and elbows on each side of the ball. Tuck the chin in towards your chest.
Hint: Most people are very tight in their lower back. Try to focus on this part of your spine by feeling that your bottom is moving towards the floor while your spine is moving towards your head. |
