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Lower Back · Beginner

Exercise Ball Lower Back Stretch (Pyramid)

Supine stability-ball stretch that gently opens the lower back and front of the hips.

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Exercise Ball Lower Back Stretch (Pyramid) demonstration

Exercise overview

Training details

Lower BackHip FlexorsCore

Equipment

Stability Ball

Sets × time

2 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the stability ball with both feet planted and enough open space behind you.
  2. 02Walk the feet forward and roll until the ball supports the lower and middle back.
  3. 03Lean over the ball gradually and open the arms to the sides or overhead while keeping the feet secure.
  4. 04Let the spine follow the ball only through a comfortable range and breathe without forcing the arch.
  5. 05Hold for the prescribed time, then engage the trunk and walk the feet back to sit upright.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationExercise Ball Lower Back Prone Stretch

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Alternatives

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