The BOSU ball is one of the most effective balance trainers around. However, it’s also a great flexibility tool. By doing your stretches on the BOSU ball you can add another dimension to your flexibility training by making your body balance at the same time as you stretch. In this article I will be discussing five fantastic stretches that you can perform on the BOSU ball.
1) BOSU Calf Stretch
Calf stretches are a great way to increase the range of motion in your calves. To perform the BOSU calf stretch, grab a BOSU ball (dome side up), place it in front of you and stand with one foot in front of the other. Place your front foot on the BOSU ball so that your calf is stretched at an upwards angle and then hold for one minute. Switch your stance, place your other foot on the BOSU ball and then hold for another minute.
2) BOSU Hamstring Stretch
Having flexible hamstrings can reduce your chances of injury when playing sport and makes many day to day activities (such as putting your socks on) much easier. To perform the BOSU hamstring stretch, grab a BOSU ball (dome side up), sit on it and stretch your legs out in front of you. Once your legs are fully stretched out, lean forward, reach for your toes and hold for one minute.
3) BOSU Bridge
The bridge stretch is a great way to improve your posture and reduce lower back pain. Performing it on a BOSU ball also improves your balance significantly as you have to do the bridge whilst you are upside down on an unstable surface. To perform a BOSU bridge, grab a BOSU ball (dome side up) and place it at your feet. Bend your legs and place your feet on the BOSU ball whilst keeping your arms by your side. Push up with your legs and curve your back so that it makes an arch and then hold for one minute.
4) BOSU Shoulder Stretch
Having flexible shoulders helps loosen up your neck and upper back. To perform the BOSU shoulder stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you are fully balanced, stretch one arm across your chest, hook it with your other arm and pull it towards your chest. Hold this position for one minute, then repeat with the other and hold for a further minute.
5) BOSU Tricep Stretch
Stretching your triceps regularly can make lifting weights easier and reduce muscle soreness after working out. To perform the BOSU tricep stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you have your balance, place one arm behind your head, bend your elbow and touch your upper back. Slowly push down on your elbow with your other hand and stretch your tricep and shoulder past their normal range of motion. This should be uncomfortable but not painful. If it starts to hurt, stop straight away but if you can perform the stretch comfortably, hold for one minute and then repeat with the other arm.
Regular flexibility training is a key part of any fitness program. It increases your range of motion, makes you less likely to get injured when you exercise and makes simple day to day tasks (such as bending down and picking things up) a whole lot easier. Using the BOSU ball enhances your flexibility training routine by making the stretches more difficult and building your balance and core muscles at the same time. So if you feel a stiff all the time and you aren’t currently stretching regularly, go grab a BOSU ball and give the suggestions in this article a try.
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Flexibility & BOSU