Spinal Stretch (on stability ball)

Description

How to Do Spinal Stretch (on stability ball)

1. 1
   Setup

   Sit on a stability ball with your feet flat on the floor, hip-width apart, and your knees bent at a 90-degree angle directly over your ankles.

2. 2
   Setup

   Slowly walk your feet forward, allowing the ball to roll up your back until it supports your lower and mid-back, ensuring your hips remain lifted.

3. 3

   Gently recline your head and upper back over the ball, extending your arms overhead or out to the sides with palms facing up.

4. 4

   Relax into the stretch, allowing your spine to gently extend over the curve of the ball, feeling a stretch through your abdomen and back while breathing deeply.

Tips

• Focus on deep, diaphragmatic breathing throughout the stretch to help relax your muscles and deepen the spinal extension.
• Adjust your foot position to control the intensity; walking your feet further out will increase the stretch, while walking them closer will reduce it.
• Allow your arms to fall naturally overhead or out to the sides to further open the chest and shoulders, complementing the spinal stretch.
• Engage your core gently when returning to the upright position to protect your lower back and maintain stability.

Common Mistakes

• ×Holding your breath reduces the effectiveness of the stretch; instead, breathe deeply and evenly to promote muscle relaxation and allow for greater flexibility.
• ×Letting your hips drop too low compromises the spinal curve; keep your hips actively lifted to maintain a consistent stretch along the entire spine.
• ×Rushing the movement can cause discomfort; slowly recline over the ball and hold the stretch gently, allowing your body time to adapt.