Body Building Guru

Ball Stretching: Pleasurable stretching exercises

Stretching is a popular form of exercise performed by most athletes and individuals. It relaxes the body, increases blood circulation and increases resistance to injury. It also plays an important role in decreasing muscle soreness if performed during warm up and cool down sessions.  There are various types of stretching exercises that are performed by individuals of various age groups in order to increase the body’s flexibility and range of motion of the joints. These include, back stretching, ball stretching, fitness stretching, chair stretching, chest stretching etc.

Ball stretching exercises are great for relaxing the body and mind. They release muscle tension, expand the tendons, increase blood circulation and improve the body’s structure and alignment. These stretches are not only pleasurable but also adjustable depending on the needs of the individual. They help de-stress the body and play a significant role in relaxing the mind while regulating the structural and muscular disproportions of the body.  Ball stretches can be performed by both men and women at any time and anywhere. These exercises must be done with great care in order to avoid any injuries.

A stretching ball is also known as fitness ball, therapy ball, Swiss Ball, gym ball, stability ball, balance ball, body ball, etc. It is a large inflated ball that comes in a number of sizes measuring around 35 to 85 cm in diameter. A fitness ball acts as the surface on which exercises are performed. This enables the body to respond to its instability and work the abdominals and core body muscles.

Exercise balls are used for both physical therapy and exercise to help with conditioning and strength. Since you tend to use more muscles to keep you balanced on the ball while doing exercises normally performed by sitting, lying or standing, these balls provide a deeper conditioning effect. When used with physical therapy rehab exercises, these balls can promote flexibility, coordination, motor skills, strength and balance. They can also be used in sports medicine, Pilates, aerobics, yoga and as birthing balls. They are perfect for stretching, improving posture and performing balance exercises.

Fitness ball stretching exercises:
There are various fitness exercises that can be performed by athletes. The following exercises target at flexibility, and stability using an exercise ball.

Chest stretch: You must lie with your face upwards on the ball and roll down until your back is supported. Relax your hip and head and let the arms fall on either side and feel the chest muscles stretch. Hold this position for about 15 seconds and repeat.

Whole body stretch: Stand with your leg wide apart and place your hand on the ball rolling it. Press your chest towards the flow to stretch the back and hamstring. Hold for 15 seconds and repeat.

Back stretch: You must stand facing the wall with your right hand atop it and the thumb pointing upwards. Roll the ball towards the left and keep the hips square. Hold for 15 seconds and perform the exercise with the other side and repeat.

Balance the ball: Stand on your left leg with your right leg stretched behind you and hold the ball above your head. Lower the ball slowly towards the floor. Sweep the leg up behind you and balance, using the ball for support. Roll the ball a little upwards to elongate the body from head to toe. Hold for 15 seconds and repeat with the other leg.

Modified half moon: When you are in the balancing the ball position on the right leg turn your body in such a manner that your hips face the front and sweep the left arm directly above your shoulder. Hold for 15 seconds and repeat with the other side.

Lunge stretch: Place the ball under your body taking a low lunge position with one leg forward, the back leg straight out and balancing on the toe. Make sure that you are resting on the ball. Bring your hands above your head and then in front of you. Hold for about 15 seconds and repeat with the other leg.

Stretching exercises are performed to increase the body’s flexibility and stability. They play a significant role in lengthening shortened muscles as tight muscles impact the movement of the lower back and pelvis leading to pain, particularly, due to unaligned tightness. Short muscles also affect the joints and ligaments around the muscles. This can results in pain, poor posture and injury. Stretching helps us maintain muscular balance and lengthen all muscle groups.

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Bob Anderson Stretching Exercise for maximum benefits

Stretching is one of the most crucial aspects of any fitness regime. There are various types of stretching exercises that are aimed at increasing the flexibility of the body, increasing blood circulation, improving posture and decreasing the risk of injury. One of the most widely admired pioneers in stretching exercises and techniques is Bob Anderson. According to him, stretching is one of the simplest exercises that can be performed by people belonging to all age groups. Bob Anderson Stretching Exercises focus on the application of the right techniques of stretching in order to avail maximum benefits.

Bob Anderson was born in 1945 in Fullerton, California and holds several credentials in the field of physical education. He is the pioneer of developing stretching exercises, methodologies and techniques. His book on stretching is valued by a number of people and has earned international fame and recognition. It is followed by various experts, physiotherapists and health care professionals in order to teach stretching techniques and apply them for the benefit of other individuals.

Benefits of Bob Anderson Stretching Exercise:
The exercises suggested by bob Anderson are simple and easy to understand, teach good practices and healthy stretching habits and are aimed at stretching every part of body. They lay emphasis on inculcating good stretching habits in individuals of all age groups.
The prominence is on developing stretching as an enjoyable activity rather than an exercise. He helps individuals relax their bodies and mind through various stretching exercises and techniques enabling them to improve joint flexibility and reduce the risk of injury considerably.

Advantages of stretching exercises:
•    Stretching improves muscular strength and endurance.
•    It helps keep the joints flexible and improves posture and balance.
•    It enables individuals to perform various exercises efficiently.
•    It prevents muscular pains, aches and cramping.
•    It reduces post exercise muscle soreness and fatigue.
•    It increases the efficiency of movements by improving speed, stamina and form.
•    It relaxes the body and mind
•    It increases the blood circulation.
•    It significantly reduces the stress levels of the body.

Bob Anderson Stretching Exercise tips:
•    Stretch the muscles to a point of its various greatest range of motion and do not over extend. You should feel no pain while stretching.
•    Stretch all muscle groups of the body uniformly.
•    Hold and control the stretch for at least 25-30 seconds.
•    Never bounce or jump while stretching.
•    Avoid over stretching in injured area.

Stretching exercises and videos:
One of the biggest advantages of stretching is that you can perform these exercises any where and at any point of time.There are a variety of Bob Anderson Stretching Exercise videos that are available in stores as well as online. This makes it easier for you to perform various stretches under the guidance of Bob Anderson right in the privacy of your home. You must follow the instructions and demonstrations and make it a point to perform these exercises accurately. If you are too worked up or have little time you can perform various stretches and avail maximum benefits at home or when you are in your office. In order to avail maximum benefits from stretching exercises you must perform them three times a week for at least 20 minutes sessions. It is recommended that you gradually stretch to the desired position without pain and hold for 10-30 seconds.

In case, you are recovering from an injury or medical condition such as back pain, neck pain or stiffness you must consult a registered medical practitioner before performing any of these exercises. Stretching exercises will go a long way in promoting longevity and helping you to maintain the body’s agility. If performed correctly they can help you de-stress the mind and body resulting in complete wellness.

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