1/ Start by standing straight with one heel on the Swiss ball and your arms out in front.
2/ Keep the leg on the ball as straight as possible. Lean forward at the waist, allowing your hands to reach towards your foot on the ball.
Start by lying on your back with your calves on the Swiss ball. Place one foot over the opposite knee and gently push the outside knee towards the ball. Repeat on opposite leg.
IT BAND ON
1/ Start by lying on your side, resting on your forearm with the foam roller under your hip. 2/ Pull your body up with your arms, allowing the roller to roll down the side of the leg. Repeat this motion back and forth.
1/ Start by lying face down with your legs resting on the roller just above your knees. 2/ Support your weight on your hands, then lower the body down almost like a press-up allowing the roller to roll up along the quad. Then return to straight-arm position, allowing the roller to go back to the start position. Repeat.