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Stability Ball Half Moon
Seated stability ball lateral bend stretch that targets obliques and lats to enhance torso flexibility and spinal mobility; hold for 15-30 seconds per side.
About Exercise
Equipment
Stability Ball
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques, Lats
Secondary Muscles
Lower Back, Abs
Accessory Muscles
Shoulders
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Lats
8/10Teres Major
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
10-30 seconds
How to Perform
Sit upright on a stability ball with feet flat on the floor hip-width apart and core lightly engaged. Raise both arms overhead with palms facing or clasped together.
- Bend upper body slowly to one side while keeping hips stable.
- Reach arms overhead to deepen the stretch along the opposite side.
- Hold the position feeling the stretch from hip to armpit.
- Breathe deeply and maintain control.
- Return to center upright position slowly.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Sit tall
- Engage core lightly
- Bend from the side
- Reach tall overhead
- Keep hips stable
Breathing
Inhale to prepare, exhale as you bend into the stretch, and continue deep breathing while holding.
Tempo
2-0-2
Range of Motion
Bend laterally until a gentle stretch is felt along the side body, keeping spine long without rounding or forcing beyond comfort.
Safety
Safety Notes
- Avoid if acute back pain exists
- Use proper ball size for 90-degree knee angle
- Do not bounce or use momentum
- Stop if dizziness or pain occurs
- Consult professional with injuries
Spotting
Not required; self-supported stretch with focus on control.
Common Mistakes
- Jerky or fast movements
- Over-arching lower back
- Forcing the bend too far
- Lifting hips off the ball
- Neglecting the opposite side
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Severe balance issues
Flexibility Needed
- Adequate hip and ankle flexibility to sit on ball
Build Up First
- Basic core awareness
- Proper sitting posture
Also known as
Stability Ball Side Bend, Swiss Ball Half Moon Stretch, Exercise Ball Lateral Stretch
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