If you don’t have a ball, you can lay on the ground. Or, you can do a side bend…but the ball works best.
Try this stretch for aching in your neck, shoulder, arm or low back. The key is to point and push your big toe into the ground. This will help stretch your hip away from your shoulder which gives a great stretch.
Start by sitting on the ball, turning on your side with your hip pointing toward the ceiling. Push your upper toe into the ground, and try to place it as far behind you as possible.
Next, reach your arm over your head.
Try to get the most distance between your hip bone and your shoulder. Twist your chest toward the ceiling, then away–looking down–to get the best range of stretching from this position.
This is by far my favorite stretch and the most requested by my clients.