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Back · Stretching

Lumbar Stretch on SwissBall

Lumbar stretch on SwissBall, 3 sets, hold for 20 seconds

Illustration of the Lumbar Stretch on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per stretch

Description: Sit on the SwissBall with your back straight and feet flat on the ground. Slowly lean your torso forward while keeping the pelvis stable to stretch the lumbar region, then hold the position for 20 seconds.

Tips: Keep your abdominals slightly engaged to protect the lower back and avoid any tension in the neck. Breathe deeply and avoid excessive arching.

Progression: Gradually increase the hold duration up to 30 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
SwissBall
Starting position
Seated on SwissBall, back straight, feet on the ground
Clinical goal
Improve flexibility and reduce tension in the lumbar region
Also known as
lower back stretch on ball, lumbar stretch with SwissBall, back stretch on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.