How to use Exercise Ball for Stretching Workouts?

The ball can be used to add variation to your resistance training and flexibility-based workouts.An exercise ball is made of inflatable plastic.It can range in size from 45 cm to 85 cm.The exercise ball can provide an unstable but safe base of support for Chest Stretch
The chest stretch on the ball stretches your pectoralis major and pectoralis minor muscles.To perform this exercise, kneel next to the ball so it is to the right of your shoulder.Place your right elbow on the ball and form a 90-degree angle between your upper and lower arm.Turn your body so you face the floor and your back is straight.Dip your body downward with your back below the ball.Twist your body away from your arm.This will put tension on the pec muscles.Hold this for at least 30 seconds and then perform the same maneuver on your left side.
Lat Stretch
The exercise ball can be used to stretch your latissimus dorsi muscles.Kneel on the floor with the ball in front of you.You should be on all fours with your hands on the ground.Place your right hand on the ball so your thumb faces the ceiling.Dip your body so your head and upper back are at the same height as the middle of the ball.This will stretch your lat muscles.Hold this for at least 30 seconds and repeat on your other side.
Hamstring Stretch
The hamstring stretch challenges flexibility and your ability to stabilize.Stand with the ball in front of you.Place the heel of your right leg on the ball and bend your left knee until you feel a stretch in your right hamstring.You will need to balance and hold this position for a minimum of 30 seconds.Release the hold and repeat with the left leg.
Lower-Back Stretch
The lower back is a tough muscle to stretch through conventional methods.The exercise ball provides an efficient surface to stretch these muscles.Lie with your stomach on top of the ball.Allow your hands and feet to touch the floor.Relax your muscles and allow the arms, upper body and lower body to sink as far as they can to the floor.This will stretch the muscles in your lower back.Hold this pose for 30 seconds and then relax.