What you'll gain

• Uses the stability ball to support a gradual stretch through the front of the core.

• Encourages controlled spinal extension while the feet stay planted for balance.

• Opens the chest and abdomen across the ball's curved surface.

Step-by-Step Instructions

1. 1

   Sit just in front of a large stability ball with your feet planted about hip-width apart.

2. 2

   Lean back and position the ball beneath your lower-to-mid back while keeping your knees bent.

3. 3

   Let your upper back follow the curve of the ball as you extend the torso and open the front of the abdomen.

4. 4

   Keep both feet grounded and breathe slowly while the ball supports the extended position.

5. 5

   Use your core to bring the torso back toward neutral without rolling abruptly off the ball.

6. 6

   Reset the ball under your back before repeating each controlled extension.

Common Mistakes

• Placing the ball too high or too low to support the lower-to-mid back.

• Letting the feet slide or lifting the heels, which makes the supported position unstable.

• Dropping over the ball abruptly instead of extending with control.

• Holding the breath or forcing a deeper arch than feels comfortable.

About This Exercise

This abdominal stretch uses a large stability ball to support the back while the torso extends over its curved surface. With the feet planted and the ball beneath the spine, the body can open through the front of the core without relying on the arms to hold the position. For app and content use, this clip fits stability-ball mobility sessions, post-core cooldowns, and guided recovery flows. The supported setup also gives coaches a clear visual for teaching controlled spinal extension with dedicated equipment.

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