Ball hamstring stretch
With your right knee on the exercise mat, place the left calf on top of the exercise ball. Keep your left leg extended, but keep your knee slightly bent. Lean forward at the waist, keeping your back as straight as possible. Reach along your left shin and up to your toes. If you can’t touch your toes, place your hands on your shin. Hold for 15 to 30 seconds, then switch to the other side.
Figure four stretch
Lie down on your back and place your right heel on the exercise ball. Place your left leg on your right thigh, just above your left ankle. Begin to roll the ball toward you with your right leg until you feel a nice stretch on the outside left thigh. Hold for 15 to 30 seconds, then switch to the other side.
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Ball oblique stretch
Place the right side of your torso on the exercise ball and extend your right leg onto the exercise mat. Your right arm will wrap around the ball, with your elbow at a 90-degree angle. For additional support, place your left foot on the exercise mat in front of your right leg. Keeping your elbow slightly bent, begin to extend your left arm out over the ball. Let your body “mold” over the ball. Your body weight should support the stretch. Hold for 15 to 30 seconds, then switch to the other side.
Low back twist
Sit on top of the exercise ball with both feet flat on the floor. Lift your right leg over your left leg, keeping your right knee bent. Use your left hand to pull on the right knee. Hold for 15 to 30 seconds, then switch to the other side.