exercise ball lower back stretch (pyramid)
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坐在稳定球上，双脚平放在地面上，膝盖弯曲成 90 度角。 慢慢地向前移动你的脚，将球沿着你的背部滚动，直到你的下背部靠在球上。 将双手放在脑后或交叉放在胸前。 启动你的核心，慢慢地将你的上半身降低到地面，让你的下背部伸展到球上方。 保持伸展几秒钟，然后慢慢回到起始位置。 重复所需的重复次数。
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball. Place your hands behind your head or cross them over your chest. Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball. Hold the stretch for a few seconds, then slowly return to the starting position. Repeat for the desired number of repetitions.
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exercise.cta.desc1 exercise ball lower back stretch (pyramid) exercise.cta.desc2
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