Exercise ball seated quad stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat, Exercise Ball

Primary muscles

Quadriceps Femoris

Secondary muscles

Iliopsoas

How to do it

1. Sit on an exercise ball with your feet flat on the floor, hip-width apart.
2. Slowly roll forward until your back is supported on the ball, keeping your shoulders and head relaxed on the ball, and place your arms at your sides for balance.
3. Bend your left leg with your foot flat on the floor for support. Bend your right leg, placing the forefoot on the floor and the heel on the ball to feel the stretch in your right quadriceps.
4. Hold the stretch for 15-30 seconds, breathing deeply and steadily. Slowly return to the starting position and repeat with the opposite leg.

Form tips

• Focus on deep, steady breathing, inhaling as you prepare to stretch and exhaling as you hold the stretch.
• Only stretch as far as is comfortable without causing pain or discomfort.
• Ensure the exercise ball is properly inflated to provide adequate support and stability.