How to Do a Physioball Standing Waist Stretch

This exercise is very similar to a standing waist stretch done in many exercise and yoga classes. Holding onto a physioball while you stretch will take you further into the stretch than you could normally go. The physioball adds a small amount of weight to the movement, giving you a deep stretch in the muscles of the waist. In addition, since you are holding the ball you must also engage your core muscles to maintain your balance. Using a physioball adds a twist to a common stretch helping you to vary your routine and work your muscles in a different way.

Difficulty: Easy

Instructions

Things You'll Need:

• Physioball

1. Stand up straight with the feet about hip-width apart. To protect your back keep the knees slightly bent and the abdominal muscles contracted.

2. Hold a physioball straight up over your head. Your elbows should be straight but not locked. The larger the ball you use the deeper the stretch.

3. Bend slightly to the left. Keep the knees bent and make sure you do not twist or bend forward. Pretend you are between two panes of glass and can only bend sideways.

4. Hold for 5 to 10 deep breaths. Focus on pressing the shoulders down and away from the ears and relaxing the muscles of the waist.

5. To release, use your stomach and waist muscles and lift up slowly. Repeat other side.

Tips & Warnings

• Even though the physioballs are light, they add quite a bit to this stretch, so go easy at first and use a smaller ball until you know how this stretch will feel.
• The link below shows a side stretch without a ball. Do the same movement just hold the ball overhead with both hands.
• Use caution with this exercise if you have any shoulder injuries. Check with your health care provider if you have any concerns.

Resources

• Standing Waist Stretch

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!