How to Do
How to Do Stability Ball Back Extension With Rotation
Be sure to maintain proper posture throughout the entire movement to prevent unneeded stress.
Keep your shoulder blades retracted slightly, maintain good stability in your core during the entire movement and keep your spine in natural alignment.
Do the rotation in a slow and controlled manner and avoid jerky movements.
Beginning
Beginning Stability Ball Back Extension
1. Lie facedown on a stability ball with your hands behind your head and your feet against anything solid.
2. Squeeze your glutes and elevate your torso to form a straight line with your body.
3. Hold for a second or two. Slowly return to the beginning.
Movement
Stability Ball Back Extension Movement
1. Kneel down on the floor slowly and lean your hips securely on the stability ball.
2. Hug the stability ball with your hands on each side for extra support.
3. Begin the exercise by first tightening your glutes, keeping your chin tucked for proper spine alignment, and extend your back as illustrated below.
4. As you are rising upwards, slowly rotate your body to one side until at the top of the movement.
5. Lower slowly back into the starting position, making sure to keep the stability ball still the entire movement.
Benefits
Stability Ball Back Extension Rotation Benefits
Lower back muscles can be strengthened with back extension exercises (also known as hyperextensions). The erector spinae, which supports the lower spine, is one of these muscles. The muscles in your buttocks, hips, and shoulders are also worked by back extensions. Back extension exercises may help you feel better if you have low back pain.
