Pyramid

A beginner stretch for the back and shoulders, done with an exercise ball.

Movement guide

Pyramid

Demand · source-assignedEasy (unreviewed)

Equipment requiredExercise ball

Muscle focusBack · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

PyramidBeginner · Exercise ball

Beginner grade (source-assigned).

Harder option

3D demoBar hangIntermediate · Pull-up bar + A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Shoulders.

Equipment

Exercise ball

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Plow pose (Halasana) demonstrated on the 3D figure

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Bow pose (Dhanurasana) demonstrated on the 3D figure

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Questions people ask

What muscles does the Pyramid work?

Mainly the back, with help from the shoulders.

What equipment do I need for the Pyramid?

Exercise ball.

Is the Pyramid good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bar hang.

How do I make the Pyramid harder?

Progress to the Bar hang, or add load, range or slower lowering once your form is solid.