Core Mobility & Strengthening Stretches
IN THIS LESSON
This exercise uses a stability ball to create a deep lateral stretch while engaging your core stabilizers. It is a powerful movement for lengthening the Quadratus Lumborum (QL) and obliques, which can help improve spinal mobility and alleviate one-sided low back tightness.
Instructions
Step 1: Get into Position
Kneel on the floor with a stability ball directly to your right side.
Lean your right side over the ball, allowing it to support your hip and torso.
Place your right hand (or forearm) on the floor for balance and support.
Step 2: Find Your Stability
Extend both of your legs out to the side, keeping them straight with your feet on the floor. Your body should form a long line.
Focus on keeping your hips square (stacked one on top of the other) and your core engaged for stability.
Step 3: Engage the Stretch
Inhale and reach your top (left) arm straight overhead, creating a long line of stretch from your left foot to your left hand.
You should feel a stretch along the entire left side of your body. Hold this position for 10-20 seconds.
Step 4: Repeat
Slowly release the stretch and return to the starting position.
Repeat 2-3 times on the right side, then carefully switch to perform the exercise on the left.
