Roll with the stretches

If you have a large stability ball, try doing this easy move for an overall stretch in your upper body. Because the ball rolls easily, you can make subtle adjustments to feel the stretch deeply in your arms, shoulders, back and the sides of your body. Just make sure that the ball comes up to hip level when you are on your knees. If you have sensitive knees, place a folded towel under them for this exercise.

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1 Kneel on a padded surface in front of a large stability ball. Place your hands on top of the ball, with your hands shoulder width apart and your fingers pointing forward. Pull your abdominals in to support your spine.

2 Begin to roll the ball away from you with your fingertips as you bend forward at the hips. Keep your back straight and your hips lifted. Never drop your head below the level of your shoulders. Instead, keep your ears slightly above your arms. Press firmly down on the ball with your hands and move your hips away from the ball. Avoid letting your shoulders creep up to your ears by visualizing your shoulder blades sliding down your back toward your hips. Hold this position for five to six full breaths. Focus on feeling your entire spine and neck lengthening. Then roll the ball back toward your hips and return to the upright position. Repeat a few more times.

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-- Karen Voight