Our Fitness Director, Mike Locke, demonstrates how to do mobility and flexibility exercises at home.
Stability Ball Back Bend
Sit down on a stability ball with your feet about hip-width apart. Roll forward so until your lower and upper back is supported on the ball. Begin by bringing your arms above your head and reaching back over the ball as you extend both legs. Conform your body around the top of the ball opening up your abdominals and hips. Hold for the prescribed amount of time and then repeat.
Stability Ball Side Bend
Kneel down into a 1/2 kneel position with a stability ball next to the down knee hip. Drop that hip into the stability while extending the outside leg straight out to the side. Begin the bending motion by reaching over your head laterally with the outside arm bending your torso over the top of the ball. For more stretch use the outside leg to advance your hip up the ball and reach farther down toward the floor. Use your opposite had on the ball for support. Hold for the prescribed amount of time and repeat on the opposite side.
Stability Ball Kneel Forward Bend
Assume a tall kneel position on the floor with a stability ball directly in front of you. Place both palms on the top of the ball. While dropping the hips back toward your heels roll the ball forward and away from you. Hold, while pressing the armpits to the floor and pushing the hands forward. Hold for the prescribed amount of time and repeat.
Stability Ball Quad Stretch
Assume a 1/2 Kneel position with one knee up and one knee down. Place the top of the down knees foot on the stability ball and rise up into a 1/2 kneel position with your body tall. This should give you a stretch through the quad of the down knee. For more stretch move the down knee closer to the ball. For less stretch move the knee further away from the ball. Hold for the prescribed amount of time and repeat on the opposite side.
Stability Ball Hip Flexor Stretch
Assume a 1/2 Kneel position with one knee up and one knee down. Place the top of the down knees foot on the stability ball then place both hands on the floor inside the up knee foot. Extend the down knee leg backward so that the body is parallel to the floor. Press the up leg hip into the floor. You should feel a stretch in the front of the hip. Hold for the prescribed amount of time then repeat on the opposite side.
Stability Ball Hamstring Stretch
Stand with feet shoulder-width apart and with a stability ball about a legs length out in front of your body. Lift your left leg and place the heel on top of the ball with your toe flexed. Square your hips to the ball with your upper body tall. Hinge forward at the hips keeping the down foot facing straight ahead. Only hinge forward as far as your flexibility will allow. Hold for the prescribed amount of time and repeat on the opposite side. You may use a wall, countertop, or pole to give you more stability and balance.
Stability Ball Back Extensions
Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips and abdomen on to the stability ball. Place both hands behind the head and conform your upper body around the top of the ball. Begin by lifting the chest off the ball until the head and shoulders are aligned with the hips. Then lower back down conforming again to the ball. Repeat for the prescribed number of reps.
Stability Ball Supermans
Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips, abdomen, and chest on to the stability ball. Extend both legs back and place both palms on the floor. This should look like a push-up position laying on a ball. Begin by lifting the left arm and right leg up to parallel with the floor. Keep the knee and elbows extended while maintaining alignment. You may remain just on that one side or you may alternate back and forth left arm/right leg and right arm/left leg for the prescribed number of receptions.
Stability Ball Airplanes
Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips, abdomen, and chest on to the stability ball. Extend both legs back with the upper body slightly rounded around the top of the ball and the arms 45 degrees out to the side with the palms down. Begin the motion by lifting the chest up off the ball while rotating the thumbs back toward the glutes. Pause and then return to the start rotating the thumbs back to a palms-down position with the upper body slightly bent over the ball. Repeat for the prescribed number of reps.
