Lower BackBeginner

Pyramid

Stretching movement using Exercise Ball.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Lower BackSupporting Shoulders

Movement instructions

1
Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
2
Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.
Use the ball on a clear, non-slip surface and position yourself near support while learning the movement.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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