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Exercise Ball Lower Back Prone Stretch

Exercise Ball Lower Back Prone Stretch

The Exercise Ball Lower Back Prone Stretch is a targeted stretch that focuses on relieving tension and promoting flexibility in the lower back muscles. This exercise utilizes the exercise ball as a prop to gently stretch the muscles in a prone (face down) position. It is a great choice for individuals with tightness or discomfort in the lower back area. During the Exercise Ball Lower Back Prone Stretch, the exercise ball supports the chest and abdomen while allowing the hips and legs to remain relaxed on the ground. This position helps to elongate the spine and create a gentle traction effect, which can alleviate pressure on the lower back. Regularly performing this stretch can provide numerous benefits. It can help to improve flexibility in the lower back, reduce muscle imbalances, enhance posture, and increase overall mobility. Additionally, it can be a valuable tool for those who want to prevent or manage lower back pain. Remember to always perform stretches with control and within a pain-free range of motion. If you are experiencing ongoing or severe lower back pain, it is important to consult with a healthcare professional before attempting this or any other exercise. Consider adding the Exercise Ball Lower Back Prone Stretch to your routine to enhance your lower back health and promote better flexibility.


  • Lie face down on an exercise ball with your abdomen centered on the ball and your feet extended behind you.
  • Reach your arms out in front of you and place your palms on the floor for stability.
  • Slowly and carefully lift your legs off the ground, keeping them straight and close together. Avoid using momentum or jerking movements.
  • As you lift your legs, focus on using your lower back muscles to control the movement.
  • Continue lifting your legs until your body forms a straight line from head to toe, or until you feel a comfortable stretch in your lower back.
  • Hold the position for 10-30 seconds, breathing deeply and relaxing your body.
  • To release the stretch, slowly lower your legs back down to the starting position.
  • Repeat the exercise for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the stretch.
  • Focus on lengthening your lower back and extending through your spine.
  • Breathe deeply and relax your body to enhance the stretch.
  • Start with a gentle stretch and gradually increase the intensity if comfortable.
  • Aim to hold the stretch for 20-30 seconds.
  • Be mindful of any discomfort or pain and adjust the stretch accordingly.
  • Incorporate this stretch into your warm-up or cool-down routine for better flexibility.
  • Consult with a fitness professional or trainer for proper form and modifications.
  • Ensure a stable surface and proper placement of the exercise ball.
  • Stay consistent and make this stretch a regular part of your fitness routine.


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