Is your back hurting or you are Suffering From Stress or fatigue? This back Stretch Is Great to Relieve Back Pain! It’s one of the most versatile stretches and it’s easy enough for beginners! And, because this is a Full-Body Stretch, it’s also excellent for Relieving Stress and Fatigue In The Body.
Though you can do this back Stretch Leaning over a bed or couch, it’s best over a large Exercise Ball. Follow These Simple Instructions below to add what we call “The Rainbow Stretch” to your Flexibility Routine.
- Back
- Low back
- Mid back
- Shoulders
- Side of your body (or Lats)
- Under your arm
- Neck
- Hip Flexors
- chest (love, grief, courage, betrayal)
- ribcage
- heart
- lungs
- neck (communication)
- gut (worry, fear)
Disclaimer: This exercise, which we also call the rainbow stretch, and all the Exercises On This Site Are for those in Good Physical Condition. Check with your doctor to make sure you are in Good Enough Health for Physical Exercise. Do these at your own risk.
1. Drape Your Body Over The Ball
Start by kneeling next to the ball and roll up onto the ball, “side-saddle” like. Make sure to leave room for the exercise ball to Roll Forward, because it will Roll About 3-6 Feet as you roll up onto it.
Next, use your hand close to the Ground To Steady Yourself and find balance. As you do find that you can balance yourself, then you can slowly let go of that bottom hand.
Stack Your Hips, meaning they are perpendicular to the ball and the Top Hip is sticking up towards the ceiling.
2. Reach Leg Back, Toe Down, Heel Up
Reach Your Top Leg back as far behind you as you can without falling over. Be sure to lead with your toe and Press Your Toe Hard into the Ground With Your Heel Turned up, towards the ceiling.
Pressing Your Toe Down Will Help Balance You and keep you steady. If you Find Yourself Unable to find balance, then Press Your Toe Intentionally into the ground a bit harder. Also, keep the heel up instead of Flopping To One Side, and this will Help With Balance and will
As you get steady, Push Your Hips Forward.
3.Stretch Your Arm Up & Over
Reach Your Top Arm Up and over your head, right over the ear, leading with your pinky. Reach as hard and far as you can WHILE Pressing Your Toe into the ground.
Once you are stable, you can stay here and stretch for a few minutes. Then, you are ready for several other variations.
That’s why this is our favorite, because it’s so versatile!
4. Open The Chest To The Ceiling To Stretch The Hip Flexors
You can Change The Focus Of This Stretch to your hip flexors and the Front Of The Torso by Moving Your Shoulder back, reaching “over” your Head With Your Arm, leading with your pinky, so that your chest is facing up towards the ceiling.
If your shoulder hurts, or your Arm Won’t Straighten, go as far and straight as you can.
Press Your Hip Forward to Increase The Intensity on the front of the torso.
Always keep Pressing Down With Your Top Toe.
5. Stretch Your Back By Twisting Shoulder Towards The Ground
For a Great Back Stretch, Twist Your Shoulder towards the ground, Reach With Your Arm over your head, leading with the pinky and continue to press your toe into the ground. Relax Your Neck down, and breathe.
Depending on the angle you have between your reaching arm and your pressing toe, with your hip moving forwards or backwards, you can target many different strands of muscles in your mid and low back.
- Twist your shoulder towards the ground
- Still reach your arm over your head leading with your pinky
- Keep your toe pushed into the ground
- Keep the heel up
6. Low Back Stretch
Round your chest, torso and neck around the ball to stretch your low back. Continue the pressure down with your big toe and keep reaching with your arm. Create more of a twist and change the angle of the twist to find the best strand of muscle you need to focus on.
Use different angles in the “rainbow” shape to stretch different muscle groups of the back, hips, chest and side. As an example, lean the shoulder further forward while at the same time changing he angle of the big toe pressing and where the position of the heel. Play with these angles to find the best lines for your needs.
Tuck your chin as hard as you can to add a nice pull between your shoulder blades.
Straighten out and reach over your ear for a mid back stretch, lats, diaphragm & ribs.
Reach all the way to the ground by your ear and stretch your low back.
Conclusion For Back Stretches On An Exercise Ball
This back stretch, which we call the Rainbow Stretch, is very versatile and can help many areas at the same time.
You can work on the flexibility of your low back, mid back, side of the body, neck, arms, chest and hips.
Do this stretch 3 times a week in the morning, before bed or after exercise to help shoulder pain, back and low back pain, hip flexor pain or tightness and any lat issues.
