Core · Bodyweight
on Stability Ball Spinal Stretch
How to do the on stability ball spinal stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a stability ball and walk your feet out as you lean back, letting the ball support your mid and lower back. Drape your torso over the ball and reach your arms overhead, allowing your spine to extend across the curve. Relax into the stretch and breathe, then walk back up to sit.
- 1Feel your spine and abs lengthen as you drape over the ball
- 2Let your ribs open and arms reach back overhead
- 3Keep your feet planted so the ball stays stable
Common mistakes
- Do not push into a painful overextension of your lower back
- Avoid letting the ball roll out from under you
- Do not hold your breath; relax into the position
Muscles worked
The on stability ball spinal stretch mainly works the upper abs, with the mid chest, lower back, lower abs, and hip flexors assisting.
- Upper AbsPrimary
- Mid ChestSupport
- Lower BackSupport
- Lower AbsSupport
- Hip FlexorsSupport
- LatsMinor
- ObliquesMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the on stability ball spinal stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.