Many of us are working from home right now, and even if we’re not I think we can agree we’re sitting more than usual. I know I have been. Despite getting a stand up desk sometimes you just need to get some relief. Especially in the back, chest, shoulders. You can get relief from all the sitting by doing a backbend on a yoga ball.
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Whether you call them yoga balls, swiss balls, exercise balls or stability balls these are essentially the same thing. Big inflatable fitness balls you can workout with, including stretching which is what we’re going to discuss today!
If you’re interested in workouts with these balls I have a couple of those! I have a Fitness Ball Core workout & stability ball core workout! These balls have lots of uses!
Why you should do a Backbend on a yoga ball
So you might be asking yourself “why a yoga ball?”. Well, because it feels amazing! Seriously! But, if that’s not a good enough reason then also because of these five reasons:
- It provides support
- Little muscular action
- Great for anyone with back pain
- Suitable for all levels
- Fun!
Firstly ensure your ball is on a non-slip surface. Seriously you’ll thank me afterwards when you don’t go sliding across the floor, landing on your ass. Start seated on a ball, with the feet hip distance apart. Walk the feet forward, rolling the pelvis forward and lay down on the ball.
This is the basic backbend on a yoga ball. Let the head rest. If I feels uncomfortable resting back then take a pillow behind the head, or support with an arm. Find ease in the backbend here.
Backbend Variations
The basic backbend is described above, but below are some variations to make things extra yummy. These progress in difficulty, or increase the stretch, as you scroll down the page.
Firstly let’s look at the arm variations. Above: Arms open wide, can provide relief from a lot of sitting at a desk or driving. It’s a great stretch for the pectorals. Below: For a full abdomen stretch then take the overhead. Resting the hands on the floor behind if available.
Keeping the knees bent allows the legs and feet to assist in balance. While extending the legs adds a little instability on the ball, it also allows for a deeper stretch bringing in stretches for hip flexors and lower abdominals.
Of course you can also play with the arm variations with the leg extended. The full version with arms and legs extended is my favorite after a core workout. Truly delicious. Try it!
Questions
- Yoga ball, stability ball, fitness ball or swiss ball… what do you call it?
- Do you use an exercise ball for workouts or stretching?
- Are you guilty of sitting a lot lately?
Glute bridge variations – Single leg bridge on tiptoes
Ellie
I am having difficulty deciding what size exercise ball to get for my back bends. What size ball is used in the pictures?
Di Hickman
As I remember it was 55cm. I bought it a LONG time ago
Karla
This made me question myself why I still don’t have a yoga ball at home. After watching your tutorials, I just ordered one online! Thanks for inspiring!
Di Hickman
Thats awesome!
aisasami
This looks really good for the back. The back is such an important part of th buy that people don’t focus on.
Di Hickman
Yep, too much sitting not enough moving. Not good for our bodies!
Elena Toma
The reason I started to do yoga was because of my back pain. It really helps and now that I see how you exercise with this ball I am definitely going to get one and try it too. Can’t wait !
Di Hickman
I’ve done other workouts with this type of ball also, check out my YouTube channel!
Maysz
This is one steps that I really want to try the Backbend yoga but honestly in my part this this is quite hard because I’m overweight but I really want to try thanks to this!
Di Hickman
Great way to do the pose without stress or strain, Try it!
Franze Garcia
Trust me, I’m a gymnast and this back bend on a yoga ball is indeed relaxing.
Di Hickman
It really is! And accessible to anyone with a ball!
Charlotte Petit Noble
While backbend is a real challenge for me, this seems achievable. I do have a big ball and I can definitely do those exercises.
Di Hickman
Great! Yes the ball can make it super easy!
Fatima Torres
One of the best types of workouts involves a yoga ball. Great for stretching your back.
Di Hickman
Yep I’m loving using equipment for stretching
benzir katara
usually i do yoga at home twice in a week and other day i do exercise, it feel very good with inner energy.
Di Hickman
Yes it’s a great addition to any workout regime
Busola
Never tried the yoga ball but I need to get one. Looks like it will make one feel relaxed and less stressed.
Di Hickman
Yes it really can float away the stress!
bethan taylor-swaine
I love these types of chest openers, they feel so good! I tend to do mine over a bolster as part of my restorative practice, but this looks like it could be a good option as I work on my wheel (which is currently shocking!) x
Di Hickman
Hahaha yes I tried wheel from this position, it’s do-able but honestly doesn’t teach you the first push into wheel which is the most challenging part. I also love backbends on a bolster. One of my favorite restorative savasanas
Komal
Yoga balls are like magic for your back and abdomen! I can’t wait to use it more during my third trimester of pregnancy!
Di Hickman
Oh for sure! Great for pregnancy!
Lori Bosworth
I have never tried a stability ball. I will use your tips when I do try it.
Di Hickman
THey are great for home workouts and stretching!
Neely
I love doing this when I stretch!! Always feels so good!
Di Hickman
It really does!