Pyramid

A static stretching exercise using an exercise ball to passively extend and mobilize the lower back while developing stabilizing strength.

Instructions

1. Roll your torso forward onto an exercise ball so your hips rest on top of the ball, making your hips the highest point of your body.
2. Rest your hands and feet on the floor below the ball.
3. Your arms and legs can be either slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs.
4. Relax and allow your torso to extend and stretch gently over the ball.
5. Breathe slowly and deeply while maintaining the stretched position.
6. Hold this position for 20-30 seconds or longer as tolerated.

Tips

• Start with a properly inflated exercise ball at the appropriate height for your body.
• This position naturally stretches the hip flexors and anterior core.
• The exercise ball size and inflation level affect the intensity of the stretch.
• Move slowly and avoid bouncing or jerking movements.
• This exercise develops stabilizing strength in your torso and shoulders while stretching.