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Roll Ball Lower Back

Roll Ball Lower Back

The Roll Ball Lower Back exercise is an effective movement that targets your lower back muscles, also known as the erector spinae. This exercise involves the use of a stability ball, which adds an element of instability, engaging your core muscles as well. Strengthening your lower back is crucial for maintaining good posture, preventing lower back pain, and improving overall spinal stability. When performing the Roll Ball Lower Back exercise, you'll start by lying face down on a mat or comfortable surface and place the stability ball under your hips. Align your hips and belly button on top of the ball and make sure your legs are extended behind you with your toes touching the ground. Keep your hands resting on the mat in front of you for stability. The goal of this exercise is to roll the ball back and forth under your hips, targeting the muscles of the lower back. By using your core muscles, especially the muscles of your lower abdomen, you can control the movement of the ball as you roll it from side to side. This exercise helps to improve spinal mobility, strengthen the muscles of your lower back, and enhance overall core stability. Remember to focus on maintaining proper form throughout the movement. It's important to engage your core muscles and avoid straining your lower back. Gradually increase the range of motion as your strength improves, but never force the movement. Start with a controlled and smooth motion, and gradually progress as you feel comfortable, always listening to your body's feedback.


  • Start by lying on your back and place a foam roller or stability ball under your hips.
  • Bend your knees and plant your feet firmly on the ground, hip-width apart.
  • Engage your core muscles and lift your hips off the ground, rolling the ball or roller towards your lower back.
  • Pause for a moment at the highest point of the movement, squeezing your glutes.
  • Slowly lower your hips back down to the starting position, making sure to keep your core engaged throughout the exercise.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to stabilize your body.
  • Start with a lighter ball to perfect your technique before progressing to a heavier ball.
  • Maintain a slow and controlled movement to fully engage your lower back muscles.
  • Inhale deeply as you roll the ball away from your body and exhale as you return to the starting position.
  • Focus on feeling the stretch in your lower back during the exercise.
  • Ensure proper form by keeping your spine neutral and avoiding any rounding or arching.
  • Regularly stretch your lower back to improve flexibility and prevent stiffness.
  • Gradually increase the intensity of the exercise by using a larger or heavier ball.
  • Avoid excessive rocking or momentum; the movement should primarily come from your lower back.
  • If you experience any pain or discomfort, consult a fitness professional or healthcare provider for guidance.

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