How to Use the Exercise Ball to Increase Flexibility

1. To improve balance first, sit on the ball and move your hips in clockwise circles. Reverse the movement. Sit tall and easy, chin in and shoulders square.

2. In a near-sitting position, curl backwards to move your feet outwards until you are lying comfortably over the exercise ball. Your head, neck, back and shoulders should be arched over the ball and supported by it. Extend your arms out at your sides so they are parallel to the floor. Hold this position for 20 to 30 seconds.

3. Lie across the top of the ball face down with your abdomen on the ball. Place your hands palm down on the floor, beneath your shoulders. Extend your legs straight behind you. Keep your chin down so the back of your head is parallel with your spine. Slowly lower your chin to the floor, bending your arms at the elbows. Slowly raise yourself to the starting position.

4. Always see your doctor before exercising if you have any existing injuries or conditions.