Spinal Stretch (on stability ball)

Spinal Stretch (on stability ball)

The Spinal Stretch on a stability ball is a fantastic exercise for targeting and improving the flexibility and mobility of your spine. As the name suggests, it involves using a stability ball to stretch and elongate the muscles in your back, helping to alleviate tension and promote better posture. This exercise primarily works on the muscles of your core, including the deep stabilizers and the muscles along the length of your spine. By lying back on the stability ball, you create an unstable surface that challenges your core muscles to engage and maintain stability throughout the movement. This can result in improved core strength and stability over time. The Spinal Stretch exercise also helps to lengthen and stretch the muscles that may become tight and shortened from activities such as sitting for prolonged periods or participating in exercises that involve flexion of the spine. By gently extending your back over the stability ball, you encourage the muscles to relax and lengthen, promoting better spinal alignment and flexibility. It is important to perform this exercise with proper form and control, making sure to support your head and neck. Additionally, it is advisable to start with a small range of motion and gradually progress to a deeper stretch as your body becomes more accustomed to the movement. Incorporating the Spinal Stretch on a stability ball into your workout routine can not only help to improve your spinal flexibility and posture but also provide a refreshing and relaxing stretch for your entire back. Remember to always listen to your body and consult with a fitness professional if you have any concerns or underlying health conditions.


  • Place a stability ball on the ground and lie on your back with your legs straight and feet hip-width apart.
  • Position the stability ball under your lower back, just above your tailbone. Your hips should be at the edge of the ball.
  • Extend your arms overhead and relax your head on the ground.
  • Inhale deeply and as you exhale, engage your core and slowly raise your arms toward the ceiling and your legs off the ground.
  • Continue to lift your arms and legs until they are perpendicular to the ground, lengthening your body into a straight line.
  • As you hold this position, focus on actively pressing your lower back into the stability ball and maintain a neutral spine.
  • Take deep breaths and hold the position for the desired amount of time.
  • To release the pose, slowly lower your arms and legs back towards the ground, one by one.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise to avoid straining your back.
  • Engage your core muscles by pulling your belly button in toward your spine.
  • Start with a small range of motion and gradually increase it as you become more comfortable and flexible.
  • Keep your shoulders relaxed and avoid shrugging or tensing them during the movement.
  • Remember to breathe deeply and exhale as you stretch, allowing your muscles to relax and lengthen.
  • Use a stability ball that is the appropriate size for your height to ensure proper form and balance.
  • If you feel any pain or discomfort, ease back on the stretch and consult with a professional.
  • Incorporate this exercise into your regular routine to improve posture and spinal mobility over time.
  • Consider adding a gentle rocking motion to the stretch to further release tension in your back.
  • Always warm up your body before attempting this stretch to prepare your muscles and prevent injury.


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