Are you finding your back gets tight or sore if you’ve sat for a long time? You’ll find some gym ball back exercises in this video, that’ll focus on increasing blood flow to the area and can help reduce tension.

Watch the video or read more below:

Here are Your Three Gym Ball Back Exercises to Try Out:

Exercise #1: Extension over the Ball

Gym Ball Back Exercises to Try Out: Exercise #1: Arch over the Ball

Start sitting on the gym ball, walk your feet forward at the same time as lowering the upper body back onto the ball. Please make sure your head rests on the gym ball for support. Let the spine and back arch over the ball for a great stretch.

Hold that position and take 2-3 deep breaths, before returning to sitting upright.

Exercise #2: Bridge

Gym Ball Back Exercises to Try Out: Exercise #2: Bridge

Sit on the gym ball, walk your legs forward keeping your hips raised. You’re aiming for your head and upper back to be supported on the gym ball, and your legs and hips away from the ball. Focus on keeping the hips raised, as sometimes, there’s a tendency for the hips to sink down to the floor. Return to the upright position and repeat.

Aim: 10 repetitions.

Exercise #3: Bridge – Alternate Weight

Gym Ball Back Exercises to Try Out: Exercise #3: Bridge- Alternate Weight

This suggestion is a variation of the bridge, described above. Start by sitting on the gym ball, walk your feet forward into the bridge position. Focus on keeping your hips raised throughout, shift your weight to the right side, hold it before moving over to the left.

Aim: 30-second hold on each side.


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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