Pyramid

Also called ball pyramid stretch, stability ball back stretch and ball drape stretch.

Works

Lower back, plus shoulders

Equipment

Stability ball

Level

Beginner

Type

Isolation

How to do it

Setup. Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.

1. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Cues

• Hips on top of the ball.
• Hands and feet on the floor.
• Let the spine round over the ball.
• Breathe slowly and relax.

Common mistakes

• Ball rolling away.
• Holding the breath.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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