How to Do
How to Do Bosu ball back extension with rotation
The bosu ball back extension with rotation should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the bosu ball back extension with rotation.
Beginning
Beginning Bosu Back Extension
1. Place the inflated side of the BOSU ball face up on the ground.
2. Place your abs on top of the BOSU ball and lie down.
3. Place your hands on your head and spread your legs wide.
4. Raise your upper body as high as you can, hold for a half second, then lower it.
5. This brings us to the end of one repetition.
Movement
Bosu Back Extension Movement
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.
2. 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.
3. Pull your shoulder blades back and down, and slowly tense your lower back muscles to lift your torso off the ground. Simultaneously rotate your torso to one side. 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.
4. Pause at the top of the movement, and then return to the start position, before performing the exercise on the other side. Repeat for the required number of repetitions.
Benefits
Bosu Back Extension Benefits
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.
Exercise Aliases
spinal rotation, lumbar lateral flexion, back extensions, back strengthening exercises, core strengthening exercises
