Form cues
- Move slowly and controlled
- Keep feet planted
- Relax neck and shoulders
- Breathe deeply
Exercise
Exercise Ball Spinal Stretch
Waist, stability ball
A gentle back extension and stretch performed by draping the body over an exercise ball to mobilize the spine.
Target: erector spinae. Also works: rectus abdominis, hip flexors.
This one is filed as mobility. It shows in warm-up and cool-down, and in search.
Steps
- Sit on the exercise ball with feet hip-width apart.
- Slowly walk your feet forward, rolling until your back is draped over the ball.
- Let your arms extend overhead or rest beside you for support.
- Relax into the stretch, allowing your spine to gently extend.
- Hold for the desired duration, then carefully return to a seated position.
Common mistakes
- Arching excessively
- Letting hips sag too low
- Losing balance on the ball
Breathing
Breathe deeply and steadily throughout the stretch.
In the app, search for Exercise Ball Spinal Stretch and add it to a workout.