Swiss ball exercises
Exercise 1
 Back Stretch Place feet on the ball , keep abdominals tight and ensure back is straight . Bend at the elbows and lower yourself to a few inches from the floor. press up and repeat.
 
Exercise 2
 Back Stretch Place knees on the ball , keep abdominals tight and ensure back is straight . Bend at the elbows and lower yourself to a few inches from the floor, while your knees are also bent Press up and repeat.
Exercise 3
 Whole body Stretch Place hands on the ball , keep abdominals tight and ensure back is straight.
Bend at the elbows and lower yourself to a few inches from the ball. Press up and repeat.
Exercise 4
 Hamstring Stretch Place feet shoulder width apart and far enough forward to ensure knee + ankle alignment. lower to thighs parallel to floor and push up thru heels. Ensure 90 degree angle at the knee.
Exercise 5
 Adductor Stretch Maintaining an upright position, place one foot on the ball . Bend the other knee and descend until the forward thigh is parallel to the floor. Push up and back to the starting position. Repeat with the other leg.
Exercise 6
 Adductor Stretch Lay with ball supporting lower back , knees and heels in line. cross arms over chest . pull abdominals firmly in and curl up and forward, exhaling as you lift. repeat.
Exercise 7
 Thigh stretch Place hands on ball, pull abdominals firmly in. roll ball forward ensuring back does not sag. Repeat
Exercise 8
 Calf stretch Find a balance point on the ball, pull abdominals in. reach and extend 1 arm and opposite leg ensuring head is in line. Change arm/leg and repeat.
Exercise 9
 Neck stretch Find a balance point on the ball. Gently extend over the ball to feel stretch in abdominals and back. if any dizziness is felt, please avoid this stretch.
Exercise 10
 Arms stretch Lie on your back with your knees bent at 90 degrees.Place heels on the ball with toes pointing inward .Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.
Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.
Exercise 11
 Stomach/Back stretch Lie on the floor with knees bent and place ball on top of knees and arms on top of ball (arms straight).
Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.
Exercise 12
 Quads stretch Sit on ball with legs bent at 90 degrees. pick left leg off the floor and place all body weight on the right leg and bounce up and down on the ball. Hold for 30 seconds and change legs.