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Lower Back

Pyramid

Pyramid (Start)Pyramid (End)
LevelBeginnerEquipmentExercise ballForceStatic

A stability-ball stretch that opens the lower back and shoulders as you walk the ball away and sink into a long, folded position.

Stretching
Primary musclesLower Back
Secondary musclesShoulders

Setup

  1. 1Kneel on the floor behind an exercise ball and place your forearms or hands on top of it.
  2. 2Keep your hips over your knees and your back straight.

How to perform

  1. 1Slowly roll the ball forward as you push your hips back toward your heels.
  2. 2Let your chest sink toward the floor and your arms reach long.
  3. 3Feel the stretch across your lower back and shoulders.
  4. 4Hold for 20 to 30 seconds, then roll the ball back to return.

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