# Supine Stability Ball Stretch

A static stretch lying face up over a stability ball, with your head and arms hanging toward the floor. Opens the abs, chest, and front of the shoulders, and suits warm-ups and recovery.

- Beginner · Mobility
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/exercise-ball-back-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/supine-stability-ball-stretch/

## Muscles worked

- Abs: 7/10
- Obliques: 5/10
- Lower back: 3/10

## How to do the Supine Stability Ball Stretch

1. Sit on the ball, then walk your feet forward and lie back.
2. Keep your knees bent and feet flat, the ball under your lower back.
3. Let your head and arms hang toward the floor.
4. Relax over the ball and hold, breathing steadily.

### Full technique — 6 steps

1. Sit on a stability ball with your feet flat on the floor about hip width apart.
2. Walk your feet forward and roll down until the ball supports your lower back.
3. Bend your knees to about 90 degrees and keep your feet flat on the floor.
4. Lie back over the ball and let your upper back, head, and arms hang toward the floor.
5. Hold the stretch while breathing steadily, keeping your neck relaxed.
6. To come up, bring your chin slightly toward your chest and walk your feet back until you sit on the ball.

## Common mistakes

- Forcing end ranges aggressively
- Bouncing deeper into position
- Letting the ball roll away
- Tensing the neck and shoulders
- Holding the breath

## Form cues

- Let the head hang
- Keep feet flat
- Reach only to tension
- Breathe slowly

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Supine Stability Ball Stretch — Beginner**
- Harder: [Camel Pose (Ustrasana)](https://seto.fit/exercises/camel-pose-ustrasana/) — Intermediate

## Quick answers

### What muscles does the Supine Stability Ball Stretch work?

Primary: Abs 7/10. Also works: Obliques 5/10, Lower back 3/10.

### When should I do the Supine Stability Ball Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Supine Stability Ball Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve.

### What is a harder version of the Supine Stability Ball Stretch?

Camel Pose (Ustrasana) (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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