Side Stretch Over Ball
The side stretch over the ball is a fantastic exercise that helps improve flexibility in the sides of the body, including the obliques, back, and hips. The use of a stability ball provides extra support and the opportunity to extend the movement, which helps to release tension in the body and improve mobility. This exercise is ideal for opening up the ribs and improving breathing technique.
Correct form and technique
Follow these steps to perform side stretch over ball correctly:
- Sit next to a stability ball and lean sideways over it, with your hip resting on the ball.
- Extend the top leg out for support, while the bottom leg remains bent.
- Extend the top arm overhead, while the bottom hand rests lightly on the ball for balance.
- Let your body gently bend over the ball until you feel a comfortable stretch along the side.
- Hold the stretch for 20-30 seconds, breathe deeply, then switch sides.
Common errors
Here are some common mistakes to avoid:
- Lowering hip: Do not allow the hip to drop too low, as this can strain the lower back. Keep your hip lifted to maximize the stretch.
- Improper foot placement: Make sure your feet provide support so you don't lose your balance.
- Overstretching: Avoid pushing the stretch too far. Stop when you feel a good but comfortable stretch.
Modifications and variations
Depending on your fitness level, you can try these variations:
- For beginners: Place your feet against a wall for extra stability or use a smaller ball for better control.
- For advanced students: Lift both arm and leg at the same time to challenge balance and core strength.
- Use weight: Hold a dumbbell in your top hand to increase resistance and lengthen the stretch.
Number of repetitions and sets
Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times for optimal effect.
Breathing technique
Breathe in when you extend your arm above your head, and breathe out when you hold the stretch. The breathing helps to lengthen the side muscles and relax the body.