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Back · Stability Ball
Exercise Ball Back Stretch
Exercise Ball Back Stretch is a beginner isolation flexibility exercise that works the spine (back), with the shoulders assisting. It needs a stability ball. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Stability Ball
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Deltoids
How to do Exercise Ball Back Stretch
- Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your hands resting on your thighs.
- Slowly walk your feet forward and roll your body down the ball, allowing your back to drape over the ball until your lower back is supported.
- Extend your arms at your sides, allowing them to hang naturally to the floor, and relax into the stretch, letting your spine gently curve over the ball.
- Hold the stretch for 15-30 seconds, breathing deeply and allowing your back muscles to relax.
Form tips
- Ensure your feet are firmly planted on the floor to maintain stability and balance.
- Use a properly inflated exercise ball to ensure it supports your weight and provides a comfortable stretch.
- Focus on relaxing your back and letting your spine naturally curve over the ball.
- Breathe deeply and steadily, inhaling through your nose and exhaling through your mouth to enhance relaxation.
Exercise Ball Back Stretch alternatives
More spine exercises
Exercise Ball Back Stretch FAQ
What muscles does Exercise Ball Back Stretch work?
Exercise Ball Back Stretch mainly works the spine in the back (Erector Spinae, Trapezius and Rhomboids). The shoulders work as secondary muscles.
What equipment do you need for Exercise Ball Back Stretch?
You need a stability ball.
How many sets and reps of Exercise Ball Back Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Exercise Ball Back Stretch good for beginners?
Yes. Exercise Ball Back Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Exercise Ball Back Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Exercise Ball Back Stretch?
Other exercises for the spine include Bodyweight Standing Back Stretch, Child Pose Lower Back Stretch, Lying Knee Hugs Lower Back Stretch and Lying Knees to Floor Lower Back Stretch.
For developers
Use Exercise Ball Back Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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