라이브러리로시작 
끝 
운동 라이브러리
Exercise Ball Lower Back Stretch (Pyramid)
A passive lower back stretch performed by draping the whole body over a stability ball so the spine rounds and decompresses.
스트레칭짐볼Spinal flexion stretch
주동근
척추기립근
협응근
둔근광배근
장비
짐볼
패턴
Spinal flexion stretch
준비 자세
- 01Kneel behind the ball and roll your torso forward over it.
- 02Position the ball under the stomach and hips so the body forms a pyramid over it.
- 03Let the hands and toes rest lightly on the floor on either side.
- 04Allow the head to hang relaxed.
수행
- 01Release your full weight onto the ball and let the spine round over its curve.
- 02Breathe slowly into the lower back, softening on each exhale.
- 03Shift slightly forward or back to move the peak of the stretch.
- 04Hold for the planned time, then walk the hands back to kneel up slowly.
체크포인트
- -Arms and legs carry almost no weight; the ball supports you.
- -The stretch is a gentle lengthening across the lower back.
- -Neck hangs neutral and relaxed.
- -Breathing stays slow and steady throughout.
흔한 실수
- -Propping up on the hands instead of relaxing over the ball.
- -Holding the breath.
- -Using a ball too small to support the whole trunk.
- -Coming up fast and getting dizzy.
프로그래밍 노트
- -Hold 30 to 90 seconds for 1 to 3 rounds at the end of a session.
- -Good daily option during blocks with heavy squatting and pulling.
- -Keep it passive; there is no rep scheme to push here.