The Exercise Ball Seated Hamstring Stretch is a stretching exercise that targets the hamstrings, the muscles located at the back of the thighs. This stretch is performed while sitting on an exercise ball, which helps to increase the range of motion and flexibility in the hamstrings.
How to perform
Instructions:1. Sit on an exercise ball with your feet hip-width apart and flat on the floor. Your knees should be bent at a 90-degree angle.
2. Slowly walk your feet forward while rolling the ball away from you, until your legs are fully extended and your heels are resting on the ground.
3. Keep your back straight and engage your core muscles to maintain good posture.
4. Slowly lean forward from your hips, keeping your back straight, until you feel a gentle stretch in the back of your thighs. Hold the stretch for 20-30 seconds.
5. To deepen the stretch, you can walk your hands forward on the ground, but be sure to keep your back straight and avoid rounding your spine.
6. Relax and breathe deeply while holding the stretch, and then slowly return to the starting position.
7. Repeat the stretch for a total of 3-5 times, gradually increasing the intensity of the stretch with each repetition.
Remember to listen to your body and stop if you feel any sharp or intense pain. This stretch should feel comfortable and help improve your hamstring flexibility over time.
Equipment required
Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.