---
title: "Exercise Ball Back Stretch"
description: "Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your hands resting on your thighs."
locale: en
slug: exercise-ball-back-stretch
url: "https://hi.fitness/exercises/exercise-ball-back-stretch"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Front delts","Lats"]
equipment: ["Stability ball"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/71eed975-exercise-ball-back-stretch.mp4"
updatedAt: 2026-07-30T22:30:10+00:00
---
# Exercise Ball Back Stretch

Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your hands resting on your thighs.

## How to do it

1. Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your hands resting on your thighs.
2. Slowly walk your feet forward and roll your body down the ball, allowing your back to drape over the ball until your lower back is supported.
3. Extend your arms at your sides, allowing them to hang naturally to the floor, and relax into the stretch, letting your spine gently curve over the ball.
4. Hold the stretch for 15-30 seconds, breathing deeply and allowing your back muscles to relax.

## Form tips

- Ensure your feet are firmly planted on the floor to maintain stability and balance.
- Use a properly inflated exercise ball to ensure it supports your weight and provides a comfortable stretch.
- Focus on relaxing your back and letting your spine naturally curve over the ball.
- Breathe deeply and steadily, inhaling through your nose and exhaling through your mouth to enhance relaxation.

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