Exercise Ball Back Stretch
Perform the Exercise Ball Back Stretch to relieve tension in your lower back.
- Start by kneeling in front of the exercise ball.
- Place your forearms on the ball and gently roll it forward.
- Allow your hips to sink back towards your heels while keeping your arms extended.
- Hold the stretch for 15-30 seconds, breathing deeply.
How to perform the Exercise Ball Back Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Exercise Ball Back Stretch using your stability ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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