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!
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
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.
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!
- 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?