How to Do a Physio Ball Back Stretch

Physio balls are versatile exercise tools that can be used by people of all ages and body types as part of your fitness routine or in physical therapy. The instability of physio balls engage your muscles as you work to maintain balance throughout the exercise. A simple physio ball stretch for your back will not only help to relieve pain and tension in the spine, it will also help stabilize your core muscles.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise or yoga mat
• Towel
• Physio ball

1. Rest on your knees on an exercise or yoga mat. You can fold a small towel and place it under you for extra padding if it is uncomfortable for your knees.
2. Sit back onto your heels and place the physio ball in front of you with your palms resting on top of the ball. Straighten your arms, rolling the ball forward on the mat. Lean forward, still rolling the ball, until you begin to feel the stretch in your back.
3. Press your hands down on the ball and on your exhale move them to the right, rolling the ball and moving the stretch to the side of your back. Breath deeply into the stretch, holding for 15 to 30 seconds.
4. Bring the physio ball back to neutral position on the exhale and hold, stretching at the center again for 15 to 30 seconds. Again, on your exhale, move the ball to the left to stretch the opposite side.
5. Repeat the stretch at least two times on each side to elongate the muscles along the spine, stretch the muscles on the sides of your back and strengthen your core muscles.