Exercise Ball Stretches for Balance and Stability

When it comes to flexibility and balance, the exercise ball is an excellent tool for targeting both. What makes the ball so versatile is that it can be used as a support, as in some of the stretching exercises shown below, or it can be used to challenge your balance.

Anytime you're on an unstable surface, you work not just balance but other important things like coordination, ​stabilizer muscles and, most importantly, the core.

This workout targets all areas of fitness with some unique and sometimes challengings moves that require your entire body to act as a stabilizer.

You'll open up tight areas such as the hips and chest, all while building balance and stability. 


See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

An exercise ball and a mat.

How To

  • After your workout, a warm up or when your muscles are warm, perform each exercise as shown for at least 1 rep, holding each stretch for 15-30 seconds.
  • For more flexibility benefits, do this workout 3 times a week, performing each exercise 2-3 times.
  • Relax into each stretch and avoid bouncing or straining.
  • Skip any exercises that cause pain or discomfort

Chest Stretch

woman doing lying chest stretch

Verywell / Ben Goldstein

Sit on the ball and slowly walk the feet out until you're lying on the ball with your back fully supported.

Hold onto a wall for balance if you need to.

Relax your hips and head on the ball and let your arms fall gently out to the sides and towards the floor. Feel a deep stretch in your chest and core.

Hold for 3-5 breaths.


Whole Body Stretch

woman doing full body stretch

Verywell / Ben Goldstein

This whole body stretch is perfect for stretching both the front and back of your body using the ball.

Stand in front of the ball with your legs wide. Place your hands on the ball and, keeping a slight bend in the knees, roll the ball forward.

Press down with your chest while rolling the ball out to stretch the hamstrings and the calves.

Hold for 3-5 breaths.


Back Stretch

woman doing back stretch

Verywell / Ben Goldstein

This side stretch is perfect for targeting the lats and the back of the shoulders.

Stand with the feet wide and the ball directly in front you. Take the right hand and put it on the ball. Rotate it so that the side of your hand is on the ball with the thumb facing up.

Using the side of your hand, roll the ball to the left while keeping the hips square. Roll the ball as far as you can to feel a stretch in you arm and back.

Hold for 3-5 breaths and switch to the other side.


One Leg Balance

woman doing one-leg balance

Verywell / Ben Goldstein

For this move, you'll be holding the ball as you balance.

Begin by standing on your left leg with the right leg resting on the toes behind you.

Hold the ball straight up over the head. Now, tip from the hips while lifting the right leg straight up behind you, lowering the ball until it's parallel to the floor.

Your body should be in a straight line from head to heels.

Take the ball down to the floor and rest the hands on it while keeping the right leg up behind you. Try rolling the ball out a bit to lengthen the body from head to toe.

Hold for 5 breaths and repeat on the other leg.


Modified Half Moon

woman doing modified half moon stretch

Verywell / Ben Goldstein

This exercise is a modified half moon using the ball as both a support and a challenge to your balance.

Begin in the previous pose, balancing on one leg with the ball on the floor and the hands resting on the ball.

Now rotate your body to the side so that your chest and hips face the front wall, still balancing on the other leg.

If you can, sweep the top arm up and directly over your shoulder while keeping the other hand on the ball for balance.

Hold for 3-5 breaths and repeat on the other side.


Lunge Stretch

woman doing lunge stretch with exercise ball

Verywell / Ben Goldstein

For this one, you're going to use the ball to sit on in a type of lunge position to stretch the hip flexors and the upper body.

Start by resting on the ball and taking one leg forward (bent to 90 degrees), back leg straight out and balancing on the toe. 

You should be resting on the ball.

Bring the hands out in front of you or overhead and feel the stretch through the hips.

Hold for 3-5 breaths and repeat on other leg.

If this feels wobbly, try the move without the ball.


Warrior II

woman doing warrior pose with exercise ball

Verywell / Ben Goldstein

This yoga move is done using an exercise ball for added support.

Start from the Lunge Stretch in the previous exercise, sitting on the ball with one leg forward and bent and the other one straight back behind you resting on the toe.

Now, if your right leg is forward, turn to the left towards the front of the room. You should turn your feet so that the right foot faces the side wall and the left leg, which is straight, faces the front wall as in a Warrior II.

Take the right arm straight out in front at shoulder level, left arm back. Hold for 3-5 breaths and repeat on the other side.


Inner Thigh Ball Stretch

woman doing inner thigh stretch with exercise ball

Verywell / Ben Goldstein

Sit on your exercise ball and take the legs out in a wide stance, toes out at a slight angle.

Bend forward, keeping the back flat and place the elbows on the inside of your knees.

Relax into the stretch, using your elbows to gently push the knees out for a deeper stretch. You should feel this in the inner thighs.

Hold for 3-5 breaths.


Standing Back Stretch

woman doing standing back stretch with exercise ball

Verywell / Ben Goldstein

This standing stretch is the perfect way to stretch out your back. It may be a little challenging with a larger ball, but it still works.

Start by standing and hugging the ball to your chest with your arms draped over the ball.

Bend forward so that you're resting the ball on the thighs while letting your arms hang down towards the floor.

Relax your body, letting your legs support you, and open up through the back. Hold for 3-5 breaths.

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