Sequencing

Self myofascial release uses tennis balls or medicine balls to provide the combined benefits of flexibility and massage. Justin Price of the American Council on Exercise suggests beginning your flexibility session with this type of exercise. He compares self myofascial release to chewing a piece of bubble gum before blowing a bubble. You need to loosen your muscle tissues to stretch them, otherwise they will break, explains Price. After completing the self myofascial release segment, perform dynamic flexibility exercises to increase mobility and raise your body temperature.

Small Ball Release Exercises

Chronically rounding your upper back triggers flexibility problems. Self myofascial release with two tennis balls addresses them. Lie supine with bent knees, feet on the floor and a pillow under your head. Place the tennis balls under each shoulder blade, and let the weight of your upper back sink into them. Tilt your pelvis to flatten your lower back, and hold the position for 30 seconds. A chronically arched lower back wreaks havoc on lower body mobility. Lie supine with knees bent, and place the tennis ball under one butt cheek. Hold the position for 30 seconds, then switch sides.

Dynamic Flexibility

The stability ball enables dynamic flexibility exercises. To mobilize your hips and lower back, sit upright on the ball with your knees bent. Stabilize your upper torso, and circle your hips, eight times in each direction. For your upper body, kneel, place one elbow and forearm on the ball, and circle your arm eight times in each direction. Warm up your hamstrings and lower back by lying supine on a mat with your legs extended and your heels on the stability ball. Roll the ball along the floor, bringing your knees toward your chest, then return to the starting position.

Static Stretching

The stability ball is particularly helpful for people whose tight hip flexors interfere with their ability to sit upright with their legs straight. Stretching forward, with your legs either open or apart, is much easier from the top of a stability ball. Hold each stretch for 30 seconds. For spinal extension, lie prone, with your upper body draped over the ball, and your legs straight. Rest your hands along the side of the ball and extend your spine as you lift your head and chest. Hold the stretch for 30 seconds.