3. Full-Body Side Stretch Kneel on the floor with the ball to your right; extend your left leg out to the side. Drape your body sideways over the ball with your right arm on the ball and your left arm extended overhead (A). Once you’re balanced, extend your right leg, bringing it behind your left leg (B). Hold stretch for about 30 seconds; then switch sides. Stretches lower and middle back, hips and sides of torso.