Stability Ball Back Stretches

Stability balls are very versatile exercise tools. When doing core exercises or stretching, you can use one to replace an exercise bench. Make sure your ball is the right size for you by sitting on it and noticing the position of your thighs, which should be parallel to the floor. If your knees are above your hips or vice versa, you should select a different size.

  1. Stability Ball Back Bridge

    • Sitting hunched over, as many people do, places the spine in flexion. Because this exercise takes your spine into extension, it is particularly helpful for those who sit a lot. Sit on your ball. Walk your feet forward and lean backward until the ball rolls into the natural curve of your lower back. Extend your legs and arms and drape the rest of your back around the ball. Exhale and relax, allowing gravity to stretch you over the ball. Hold this position for 30 to 60 seconds and then slowly sit back up. If this stretch is uncomfortable, use a larger ball to reduce the range of movement.

    Side-Lying Trunk Stretch

    • Your spine is capable of a number of movements: flexion, extension, lateral flexion and rotation. This stretch targets the muscles on the sides of your back and waist, which are responsible for bending you to the side in a movement called lateral flexion. Kneel down with your stability ball placed next to your right side. Extend your left leg for balance and keep your right leg bent next to the ball. Lean your right side over the ball and wrap your right arm around the ball while keeping your shoulders perpendicular to the floor. Extend your left arm over your head as you drape the right side of your body over the ball. You should feel the stretch in your waist and side of your back. Hold for 15 to 30 seconds and then slowly sit up. Repeat on the left side.

    Seated Rotations

    • Twisting at your waist is the job of your obliques, but few daily activities involve this kind of movement. This stretch can help restore mobility to these otherwise underused muscles. Sit on your ball with your legs bent at the knees and your feet flat on the floor. Cross your arms and grip your upper arms with your hands. Raise your elbows so that they are level with your shoulders. While maintaining an upright posture, rotate your upper body as far as you can to one side. Hold for 15 to 30 seconds. Slowly unwind and twist to the opposite side. Concentrate on sitting tall during this exercise.

    Stability Ball Spinal Flexion

    • This relaxing exercise stretches your posterior or rear back muscles and also decompresses your spine. Lie face down on your stability ball and place your hands on the floor in front of you. Let the tension drain out of your body and allow gravity to pull your head and hips down towards the floor. Hold this position for 30 to 60 seconds and then slowly stand up.