Principles of Stability Ball and Stretching
When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition.
  1. Move in a slow, controlled manner.
  2. Maintain proper form with a neutral/pain-free trunk and neck position.
  3. Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization.
  4. Move through full available range of motion each repetition.
  5. Avoid painful ranges of motion, postures, and positions.
  6. Avoid large meals for 1-2 hours prior to performing stability ball exercises.
When performing the stretching exercises outlined in the training programs, follow these simple rules.
  1. Hold each stretch for 30 seconds and repeat 2-3 times on each side.
  2. Alternate stretches to each side to allow proper rest period.
  3. NEVER bounce while stretching.
  4. Stretch to the point of slight discomfort, but NEVER to pain.
  5. Maintain proper form to attain an effective stretch.
  6. Stretch tight muscle groups daily until optimal tissue length is achieved. Maintenance of normal muscle length may require stretching only 2-3 times per week.

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