About this exercise
A passive back extension stretch performed by draping the spine over a stability ball. Gravity gently opens the chest and decompresses the vertebrae, providing a full spinal release that targets the lower and mid-back.
Spinal Stretch (on Stability Ball)
Step by step instructions, muscle activation and variants for the Spinal Stretch (on Stability Ball).
EasyAbsObliques
How to Perform
- Sit on the stability ball with feet flat on the floor, shoulder-width apart
- Slowly walk your feet forward, allowing the ball to roll beneath your lower back
- Continue until your entire back is draped over the ball with your head supported
- Extend your arms overhead and let your body relax over the ball
- Breathe deeply and allow gravity to lengthen and decompress your spine
- Hold the stretch for the desired duration, then carefully walk your feet back to return to sitting
Muscle Activation
Primary
AbsObliquesLower back
Common Mistakes
Common mistakes content is coming soon.
About the Spinal Stretch (on Stability Ball)
The Spinal Stretch (on Stability Ball) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
45 Degree Lean Back Alternate Knee Raise
Bodyweight · Easy
AbsObliquesQuadricepsCore
45-Degree Back Extension with Scapular Adduction
Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius
45-Degree Bicycle Twisting Crunch
Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps
45-Degree Hyperextension
Bodyweight · Easy
Lower backGlutesHamstrings