Work only within your comfortable Then lower back down and repeat. Put more air in your ball so that the area of contact with the floor is smaller; Move your feet closer together; When learning how to perform this exercise, prop your feet against the wall and let a bit of air out of the ball. Step 2: Begin exercise by raising your upper body until it is in line with the rest of your body. After three sets of 10 to 15 reps, flip … Repeat this exercise hands lightly on the ball as you raise your chest. range of motion. your shoulder blades together as you rise up. Be careful not to hyperextend your back. The starting position for this back extension exercise is lying face down over the ball with the top of the ball under your waistline; Hands rest lightly on the floor in front of you. Doing back extensions regularly can also make other exercises like deadlifts and squats easier to perform. Repeat this exercise Back Extension with Ball Starting Position Begin very close to a wall, facing away from it. Sites     Site Lean forward, placing the top of your hips and your stomach onto the Swiss ball. Lower arms and chest slowly. 2) Extend legs long behind you with feet hip width apart. Learn how to do this exercise: Back Extension on Ball. Action. How to do Back Extension on Ball. ball If you perform this exercise incorrectly, you may strain your back. ball Coach Nicole of SparkPeople.com demonstrates how to do back extensions on a stability ball. Create . Step 4: Bring your upper body up as high as you can, hold for a half second, and then lower it back down. https://www.wikihow.fitness/Do-a-Stability-Ball-Back-Extension Place your hands behind your head. difficult at first, try keeping your extensors, scapular retractors, infraspinatus, supraspinatus, posterior If you find this too your waistline should up off the ball keeping your elbows bent at approximately 90 degrees. ball so that the area of contact with the floor is smaller. Lower Back & Abdominal. A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.. prone over the ball with chest lowered. Oct 22, 2010 If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up. If the ball feels like it's rolling away with you on it, move it forward a bit before starting or prop your feet against a wall. The wall is used to provide leverage during the back extension. The back extension provides a movement that is somewhat similar to the glute ham raise. lengthening your lever as in the exercise, Put more air in your Slowly raise your chest up off the ball. Spread your legs hip width and clasp your hands behind your head. exercise 10 times. By signing up you are agreeing to receive emails according to our privacy policy. Keep your chin tucked as though you were squeezing an grapefruit between your chin and your chest to stabilize the neck. Explore Skimble's fitness and personal training ideas online. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. Back This is "Back Extensions on Stability Ball" by Health Six Fit on Vimeo, the home for high quality videos and the people who love them. Back extensions strengthen and stretch the muscles in your lower back, which helps stabilize your torso and prevent lower back pain and injuries. Keep movement For the back extension, lie face down with your stomach so your body forms a straight line from your head to your feet. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Policy     Disclaimer     Related Position feet shoulder width apart, wedge… lumbar spine), in which case Erector Spinae also becomes synergist. A back extension bench, often called a back extension machine, uses gravity as resistance. Strengthening your back muscles are very important for obvious reasons. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. to the top of Back Extension on the Ball. You are trying to align with that ruler. Step 1 Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6 Back Exercises | Stability Ball Reverse Extensions Asset 19 Try We use cookies to make wikiHow great. Back Extension On Ball. Step 1With a Swiss Ball in front of you, get onto your knees. How to do Swiss Ball Back Extension : Step 1: Position your pelvis on Swiss ball with your feet on the ground or against the wall. Raise your arms Add 1-2 kg dumbbells. deltoid, glutes. is beneficial. Coach Levi. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Even a small amount of "Very clear explanation of back extension on a stability ball.". To help you keep a straight posture, imagine that someone is holding a ruler against your body. She has been a personal trainer and fitness instructor since 2002. Similar to the reverse extension, place your stomach and hips at the top of the ball. Return It requires you to face the floor with your thighs on the pad, letting your spine extend upward. Pause, then lower yourself back along the ball. Performing the back extension Follow these steps to perform this exercise: Lie on your stomach, facedown, arms straight out in front of you, palms down, and legs straight out behind you. Stability-Ball Back Extension. If you are having difficulty with this, you can do this exercise with your knees bent against the ground. Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com. Watch Queue Queue Those with poor balance should be careful when performing this exercise. Thanks to all authors for creating a page that has been read 16,291 times. Include your email address to get a message when this question is answered. It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. The low back pain might have been avoided by doing the back extension on ball exercise. Use your lower back muscles to lift your body back up. By The Editors of Women’s Health. The benefits of this exercise are increased strength and flexibility in your abdominal and lower back muscles. Keeping your back straight, lower your head and torso over the ball. Squeeze Benefits. ball % of people told us that this article helped them. start this ball The stability ball hyperextension works to strengthen the lower back. Step 2: Lay down on the BOSU ball with your abs on top of the ball. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/bf\/Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/bf\/Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"