6 Exercise ball stretches for back | gym ball exercises for back pain pdf

Exercise ball stretches for back & Gym stability ball exercises for back : According to survey 80% of people experience back pain at least once in their lifetime. However, to get rid of back pain it requires good health, proper weight, correct posture and adequate exercise. Today Back pain or lower back pain or upper back pain, People are very much troubled by this pains.

But fortunately doing some regular exercise you can get rid from this pain. Here we are sharing some Exercise ball stretches for back. This stability ball / gym ball exercises for back pain will surely help you to reduce your back pain and also helps to get better back posture.

At the last of this post, you can also download the gym ball exercises for back pain pdf. So, let’s start…

Stability Exercise ball stretches for back

Whole Body Stretch

By doing this gym ball exercises & stretch you can stretch both the front and back sides of your body.

To do this exercise stand in front of the ball with wide legs. Place your both hands on the ball, slightly bend your knees and now roll the ball forward round your spine upside and then length out to downside. Do this stretch 10-15 times.

Upper back and shoulder stretch

Put your right palm on ball by facing upside and other arm out to the left side. Now roll the ball and rotate your body to left side twist the body and after that reach again to centre. Now do the same process with left palm.

Back Extension on Ball

This is the best Exercise ball stretches for back.
Lie back over the exercise ball with the ball centred under your thoracic spine.
Allow your back to gently arch over the ball.
Reach arms overhead keeping your elbows straight.
Hold this position.

Prone Trunk Rotation

Start by lying prone over the ball with chest slightly raised.
Your exercise ball should be centred under your belt line.
Hands rest lightly on the floor in front of you.
Take one hand and keeping your arm straight reach up and back toward the ceiling .
Follow with your head and look toward the ceiling
Hold this position.

Lat Stretch

Kneel on the floor and place your hands across the top of the ball.
Let your back sag into the stretch.
Sit back on your heels as you roll the ball forward. Hold this position.

Trunk Rotation Stretch

Exercise ball stretches for back
Exercise ball stretches for back

Kneel down onto one knee with your other foot behind you.
Holding the exercise ball in front of you bring your arms up so that your shoulders are at 90 degrees to your body.
Rotate your trunk as far as you can to the side
Hold this position.

Also Read

Gym ball exercises for back pain pdf

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Conclusion

So in this article we know about the top 6 best Exercise ball stretches for back and lower back pain. this all the stability ball exercises for back will be very useful for all those peoples who are suffering from this problems. If you have any doubts regarding the post you can comment us below and make sure to share this post with all those friends and relatives who are suffering from back pain problems. thank you…

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