Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Stability Ball
Exercise Ball Lower Back Prone Stretch
Exercise Ball Lower Back Prone Stretch is a beginner isolation flexibility exercise that works the spine (back), with the upper back and 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
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
How to do Exercise Ball Lower Back Prone Stretch
- Begin on your hands and feet with your arms and legs straight, positioning an exercise ball under your hips.
- Slowly lower your body onto the ball, allowing it to support your hips and torso, while keeping your arms and legs straight and your hips bent.
- Relax into the stretch, letting your back gently arch over the ball and feeling a stretch in your lower back.
- Hold the stretch for 15-30 seconds. Repeat for the desired number of repetitions.
Form tips
- Focus on deep, steady breathing, inhaling as you lower onto the ball and exhaling as you return to the starting position.
- Ensure the exercise ball is properly inflated to provide adequate support and facilitate smooth movement.
- Avoid overextending your back; only lower onto the ball as far as is comfortable without causing strain.
Exercise Ball Lower Back Prone Stretch alternatives
More spine exercises
Exercise Ball Lower Back Prone Stretch FAQ
What muscles does Exercise Ball Lower Back Prone Stretch work?
Exercise Ball Lower Back Prone Stretch mainly works the spine in the back (Erector Spinae). The upper back and shoulders work as secondary muscles.
What equipment do you need for Exercise Ball Lower Back Prone Stretch?
You need a stability ball.
How many sets and reps of Exercise Ball Lower Back Prone 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 Lower Back Prone Stretch good for beginners?
Yes. Exercise Ball Lower Back Prone Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Exercise Ball Lower Back Prone 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 Lower Back Prone Stretch?
Other exercises for the spine include Child Pose Lower Back Stretch, Lying Knee Hugs Lower Back Stretch, Lying Knees to Floor Lower Back Stretch and Bodyweight Standing Back Stretch.
For developers
Use Exercise Ball Lower Back Prone 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RDRNSW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RDRNSW", "name": "Exercise Ball Lower Back Prone Stretch", "model": "male", "target": "Spine", "equipment": "Stability Ball", "media": { "mp4": "https://…/ex_RDRNSW/mp4-720.mp4?…", "poster": "https://…/ex_RDRNSW/poster.jpg?…" } }