Exercise Ball Lower Back Stretch (Pyramid)

Setup

1. 01Kneel behind the ball and roll your torso forward over it.
2. 02Position the ball under the stomach and hips so the body forms a pyramid over it.
3. 03Let the hands and toes rest lightly on the floor on either side.
4. 04Allow the head to hang relaxed.

Execution

1. 01Release your full weight onto the ball and let the spine round over its curve.
2. 02Breathe slowly into the lower back, softening on each exhale.
3. 03Shift slightly forward or back to move the peak of the stretch.
4. 04Hold for the planned time, then walk the hands back to kneel up slowly.

Checkpoints

• -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.

Common mistakes

• -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.