Side Stretch Over Ball

The Side Stretch Over Ball is an effective exercise that focuses on improving flexibility in the sides of the body, including the obliques, back and hips. By using a stability ball for support, you can achieve a deeper stretch, which helps release tension and improve body mobility.

Correct Execution of Side Stretch Over Ball

Follow these steps to perform the exercise correctly:

  1. Place a stability ball next to a wall for extra support.
  2. Kneel next to the ball with your right hip close to the ball.
  3. Lean over the ball with the right side of your body so that the ball supports you from hip to armpit.
  4. Extend the left leg out to the side for balance and place the left foot flat on the floor.
  5. Place your right forearm on the ball for support.
  6. Stretch the left arm over the head towards the right side and feel the stretch along the left side of the body.
  7. Hold the stretch for 20-30 seconds while breathing deeply and calmly.
  8. Slowly return to the starting position and repeat on the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Overstretching: Avoid pushing the body too far into the stretch; stretch only as far as feels comfortable.
  • Unstable position: Make sure the ball is stable and you have a solid base with your feet to avoid losing your balance.
  • Hold your breath: Remember to breathe deeply and calmly throughout the stretch to help the muscles relax.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a smaller ball or place the ball closer to the wall for extra support and stability.
  • Advanced: Increase the intensity of the stretch by extending the top leg and lifting it off the floor to further challenge balance.

Number of Repetitions and Sets

Perform 2-3 sets on each side, holding the stretch for 20-30 seconds per set. set. This can be done daily or as needed to relieve tension.

Breathing

Breathe deeply and calmly throughout the stretch. Inhale through the nose and exhale through the mouth to help the body relax and maximize the effectiveness of the stretch.

Video Demonstration

Watch this video for a visual guide to properly performing the Side Stretch Over Ball:

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