If you're stuck behind a desk all day, you already know you're tight in places you didn't even know you had. That's why it's important to keep everything loose and open — especially your ankles, hips, back, and shoulders, all places that get the lion's share of injuries and strains.
Brazilian Jiu Jitsu practitioners are no strangers to pain in those areas, which is why they spend pre- and post-rolling with an extensive routine of stretches — and you can do all of those movements with just a stability ball.
If you're strapped for time, go through each movement for 20-30 seconds with no rest other than the transition from one to the other. Once you're more comfortable with each exercise, increase the intensity in the same amount of time by executing more reps, or increase the time you spend up to 90 seconds.
Knee Hug with Thoracic Extension
Lateral Walk with Hip Finish Through
Squat to Push-Up
Around the World with Hip Through Finish
Knees on Ball Ab Rotation
Rotational Hip Flexor Stretch
Push-Up Plank with Knees to Opposite Elbows
Single Leg Knee on Ball with Stretch and Balance
Lateral Knee on Belly
Ab Roll Out
Single Arm Pot Stirs
Double- and Single-Leg Extensions
Knees on Ball with Hip Rotation