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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Trapezius
- Secondary muscles
- Shoulders
Exercise Ball Back Stretch
4 steps Updated 29/08/2026
Exercise Ball Back Stretch is a bodyweight exercise targeting Lower Back (Erector Spinae), Upper Back (Trapezius, Rhomboids) using Exercise Ball.
Step by step
How to perform it
- 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.
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Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
45 Degree Twisting Hyperextension
Alternate Superman
Last updated: 29/08/2026
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Exercise Ball Back Stretch
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