Exercise Ball Back Stretch

1. Sit on top of a stability ball with your feet flat on the floor, hip width apart.
2. Walk your feet forward slowly while leaning your torso back over the ball.
3. Let your lower and mid back settle into the curve of the ball as your hips lower toward the floor.
4. Extend your arms overhead or let them hang relaxed toward the ground.
5. Keep breathing steadily and let your chest open as you relax into the stretch.
6. Hold the position for 20 to 30 seconds, then walk your feet back in to sit up slowly.
7. Repeat for 2 to 3 rounds, especially after lower back or posterior chain training.

Common Mistakes

• Walking the feet out too fast: Rushing into a deep stretch before the ball is stable can cause you to slip off. Walk your feet out gradually and stop where it feels supported.
• Holding your breath: Tensing up and holding air makes the stretch less effective. Breathe slowly and let each exhale deepen the stretch a little.
• Using an underinflated ball: A soft ball collapses under your weight and gives poor support. Use a firm, properly sized stability ball.
• Forcing the range: Pushing into pain to stretch further can aggravate the lower back. Ease into a comfortable stretch and back off if you feel sharp discomfort.