How to Do Exercise Ball Lower Back Dynamic Stretch

Exercise Ball Lower Back Dynamic Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Exercise Ball Lower Back Dynamic Stretch

  1. 01Sit on the center of the stability ball with feet flat on the floor and shoulder-width apart.
  2. 02Slowly walk the feet forward while lowering the back onto the curve of the ball.
  3. 03Stop when the lower and middle back are fully supported and the hips are suspended.
  4. 04Extend the arms overhead and allow the spine to gently drape over the ball's contour.
  5. 05Hold the stretch for five deep breaths into the diaphragm before tucking the chin and walking the feet back up.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Exercise Ball Lower Back Dynamic Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on tucking the chin slightly to maintain a neutral cervical spine rather than looking up during the extension.

Same coaching engine used inside the A90 app

05 / FAQ

Exercise Ball Lower Back Dynamic Stretch questions

What muscles does Exercise Ball Lower Back Dynamic Stretch work?

Exercise Ball Lower Back Dynamic Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Exercise Ball Lower Back Dynamic Stretch correctly?

Sit on the center of the stability ball with feet flat on the floor and shoulder-width apart. Slowly walk the feet forward while lowering the back onto the curve of the ball. Stop when the lower and middle back are fully supported and the hips are suspended. Extend the arms overhead and allow the spine to gently drape over the ball's contour. Hold the stretch for five deep breaths into the diaphragm before tucking the chin and walking the feet back up.

What is the A90 coach tip for Exercise Ball Lower Back Dynamic Stretch?

Focus on tucking the chin slightly to maintain a neutral cervical spine rather than looking up during the extension.

Is Exercise Ball Lower Back Dynamic Stretch suitable for beginners?

Exercise Ball Lower Back Dynamic Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Exercise Ball Lower Back Dynamic Stretch?

No. Exercise Ball Lower Back Dynamic Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes exercise ball lower back dynamic stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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