Tight thighs? Tight hip flexors? Here is a multitasking, hip-opening, quad stretch with the exercise ball. Not only will you get a thigh and hip stretch, but you will have a bit of a balance and strength challenge as well.
Use this light stretch to open or close a workout. Runners, cyclists and others with tight hip flexors will appreciate this gentle stretch.
Here's How:
- Use a medium to small size exercise ball. Learn about exercise ball sizing.
Set Up:
Place the ball between you and the wall.
Pin the ball between you and the wall as you turn around and stand upright. Have the ball placed so that the base of your spine and the bottom of your ribs are both touching it.
Take your feet about 12 inches further out from the wall so that you are leaning against the ball. Your torso is upright with a neutral spine (all 3 curves).
Take a breath. Lengthen your spine. Drop your shoulders. - Make sure you are stable, then, step one foot back so that the back foot is flexed with the ball of the foot on the floor and the heel against the wall. The back leg will be straight so far.
When you take that leg back, you don't change the upright position of your pelvis. And, you don't lose the integration of your ribs in the front. You might need to play with how far your feet start from the wall. - Keep your pelvis and torso upright and press against the ball as you bend your knees in a bent-knee lunge. Lengthen your spine upward even as you go down. Your front knee does not go past your toes.
Your job here is to keep your legs parallel, your pelvis upright, not tipped forward or back; and your hip bones in line with your the front of your bottom ribs, don't let either pop forward or roll back. - You should feel a nice stretch in front of your hip and thigh. You might also feel some work in your front leg as it helps you press against the ball. The back leg is getting a thigh stretch and stabilizing. Hold up to 20 seconds but don't lose your form as you do.
- Keep your pelvis and torso upright as you press down through your feet to come up to straight legs.
Repeat 3 times each side.
Tips:
- Every body is different so you might have to play with the position of the ball and the distance your legs are from the wall.
- Make this exercise work as a hip opener and thigh stretch. If your ribs lean back or your pelvis tips forward or back, you will lose the stretch you want.
What You Need
- An Exercise Ball
