Exercise Ball Back Stretch

Exercise Ball Back Stretch


This exercise involves lying on an exercise ball and using it to stretch out the muscles in your back. It can help improve flexibility and relieve tension in the back.

Muscle Group

Equipment Required

Exercise Ball Back Stretch Instructions

  1. Start by sitting on the exercise ball with your feet flat on the ground.
  2. Slowly walk your feet forward, rolling the ball down your back until your head and shoulders are resting on the ball.
  3. Place your hands behind your head and gently tuck your chin towards your chest.
  4. Take a deep breath in and as you exhale, allow your arms to fall open to the sides, stretching your chest and shoulders.
  5. Hold the stretch for 10-15 seconds, breathing deeply.
  6. Slowly bring your arms back up to your chest and use your feet to roll the ball back up your spine to a seated position.
  7. Repeat the stretch 2-3 times, focusing on deep breathing and relaxation.

Exercise Ball Back Stretch Form & Visual

Exercise Ball Back Stretch

Exercise Ball Back Stretch Benefits

  • Relieves tension and tightness in the back muscles
  • Improves flexibility and range of motion in the spine
  • Stretches the chest and shoulders, which can become tight from poor posture
  • Helps to improve posture by strengthening the muscles of the back
  • Can be done at home with minimal equipment

Exercise Ball Back Stretch Muscles Worked

  • Erector Spinae
  • Latissimus Dorsi
  • Rhomboids
  • Trapezius
  • Hamstrings

Exercise Ball Back Stretch Variations & Alternatives