Stability Ball Movement Preparation
Workout Category: Fitness, Flexibility/Stretching
Release: June 2008
Availability: By download
Download Size: 35 MB
Equipment Used: Stability Ball
From the Shore Up Your Body series by Jeremy Shore, the Movement Preparation Workout is a great active flexibility routine incorporating the stability ball, which will help to increase joint range of motion while preparing the body for movement. This flexibility routine can be done daily, or you can pick the specific stretches that coincide with the muscles you will be working out that day.
Introduction
Move more efficiently, increase range of motion, and boost overall performance with this Active Stretching routine using the Stability Ball, sometimes referred to as a Swiss Ball. This active flexibility routine will help to prepare the body for movement while integrating the mind, body, and breath.
Details
Begin with a light warm up like a 5 minutes walk, light jog, bike ride, or self-myofascial release using a foam roll or stick, and then move into this stretching routine. With these active stretches exhale as you move into the stretch, hold the stretch at the end point for 2 full seconds contracting the muscle that is opposite the muscle being stretched, then return to the starting position as you inhale.
For example if you are stretching the hamstring, as you exhale and move into the stretch attempt to flex the quad that is opposite to it.
Always maintain a neutral spine and good posture throughout each movement. This flexibility routine can be done daily, or pick the specific stretches that coincide with the muscles you will be working out that day.
For the static stretches in this routine hold for a full twenty to thirty seconds breathing deeply through the nose. Only use the static stretches at the end of a workout, or if you are only doing a stretching routine that day.