How to Do
How to Do Bosu Ball Back Extension
This exercise can be done at home or in the gym. This exercise will improve the strength and endurance of your lower back muscles, and your core, all of which help to keep your body in alignment and ensure good posture as you do your everyday activities.
Preparation
Bosu Back Extension Preparation
1. Lie face down on the Bosu ball with your stomach and hips centered over the Bosu ball, and your legs fully extended and resting lightly on the floor.
Movement
Bosu Back Extension Movement
1. Place your palms on the ground, and rest your forehead against the back of your hands. Allow your forearms to gently rest on the ground. Don’t raise your head or crane your neck. Ensure that your head, neck, and spine are all in alignment. This is the start position, and you’ll find that you’re “draped” over the Bosu ball. Pull your shoulder blades back and down, and slowly tense your lower back muscles to lift your torso off the ground. Don’t use momentum, or over-extend your back. This is slow and deliberate movement. Keep the back of your hands against your forehead, and your elbows open.
2. Pause at the top of the movement, and then return to the start position, before performing the exercise on the other side.
3. Repeat for the required number of repetitions.
Benefits
Bosu Back Extension Benefits
The spine is strengthened.
Stretches the lungs and chest, as well as the shoulders and abdomen.
The buttocks are toned.
Stimulates the organs of the abdomen.
Aids in the reduction of stress and weariness.
It helps to open the heart and lungs.
Sciatica is relieved.
For the treatment of asthma.
