Spinal Stretch (on stability ball) Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Stability ball
- Body Part
- Waist
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rectus Abdominis, Obliques
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Stability Ball Spinal Stretch
Visualised Target Muscle Groups
Front
Back
How to: Spinal Stretch (on stability ball)
- Sit on the stability ball with your feet flat on the floor.
- Slowly lean back, allowing your spine to extend across the ball.
- Hold the position for 20-30 seconds, breathing deeply.
- Return to the starting position and repeat as necessary.
Common Mistakes
- Arching the back excessively.
- Not engaging the core muscles.
- Rushing through the stretch.
Modifications
- Perform the stretch sitting on the ball if balance is an issue.
- Use a wall for additional support during the stretch.
Tips
- Keep your back neutral while performing the stretch.
- Inflate the stability ball to a comfortable level for support.
- Avoid overstretching; go only as far as comfortable.
Spinal Stretch (on stability ball) Alternatives
Tags
back
waist
flexibility
stretching
stability ball
core
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