Pyramid Stretch

beginner · stretch

Setup

Pick a large, firmly inflated ball and set it on a non-slip floor; if this is new to you, put the ball beside a wall or have someone steady it. Roll your torso forward onto the ball so your hips rest right on top of it, the highest point of your body.

Execution

Rest both hands and feet on the floor, arms and legs slightly bent or straight depending on your flexibility.
Fully relax your upper body and lower back, letting your body weight stretch gently over the ball.
Hold this position for 20-30 seconds, breathing slow and deep.
Roll gently off the ball by walking the hands or feet, without standing up suddenly.

Breathing

Breathe slow and deep while holding; exhaling helps the back release further.

Quick cues

Hips are the highest point.
Fully relax the upper body.
Hold the full 20-30 seconds.
Come off the ball slowly.

Common faults

Fault: Tensing the back instead of relaxing into gravity
Fix: Actively relax the shoulders and back, letting the ball support the body weight.
Fault: Using a ball too small, making the position unstable
Fix: Switch to a larger ball or widen the hands and feet for more stability.
Fault: Standing up abruptly after a long hold
Fix: Roll off the ball slowly and stand up over a few breaths.

Equipment

other

Muscle groups

back, shoulders