Back Relaxation

Cómo hacer el Back Relaxation

1. 1Sit on top of a stability ball with your feet flat on the floor, roughly shoulder-width apart for a stable base.
2. 2Slowly walk your feet forward, letting the ball roll under your back as you ease your torso backward.
3. 3Continue until your upper back, shoulders, and head are draped over the ball and your spine follows its curve.
4. 4Let your arms fall out to the sides or overhead, allowing your erector spinae to relax and lengthen.
5. 5Breathe slowly and deeply, releasing tension along your back with each exhale, and hold the position for 20–30 seconds.
6. 6To finish, tuck your chin, engage your core, and walk your feet back in to roll up to a seated position with control.

Consejos de técnica

• Move slowly into and out of the stretch so the ball stays under control and your spine isn't loaded suddenly.
• Match how far you drape over the ball to your comfort and mobility — a partial extension still stretches the back.
• Keep the ball inflated firmly enough to support your bodyweight, and use it on a non-slip surface.
• Let your breathing drive the stretch: exhale as you settle in and let the erector spinae soften rather than forcing the range.

Errores comunes

• Dropping back onto the ball too fast, which can jolt the spine and strain the back instead of relaxing it.
• Holding your breath and tensing up, which keeps the erector spinae contracted and defeats the purpose of the stretch.
• Using an under-inflated or unstable ball, which can collapse or roll out and cause a fall.
• Forcing a deep arch beyond comfort, which can over-extend the lower back rather than gently decompressing it.

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