is beneficial. 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. This article has been viewed 16,291 times. exercise 12 times. Keep your chin tucked as though you were squeezing an grapefruit between your chin and your chest to stabilize the neck. Pull the ball into your legs as close to your body as possible. Sites     Site 2) Extend legs long behind you with feet hip width apart. the movement slow and focus on using your back muscles to pull yourself Feet are shoulder width apart resting on the floor ; Action. If you feel pain in your back, you have stretched too far up. This article was co-authored by Michele Dolan. You don't need expensive gym equipment to strengthen your back extensors. Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. Step 2: Begin exercise by raising your upper body until it is in line with the rest of your body. Keep Your legs should be shoulder width apart and fully extended against a wall behind you. If you find this too Spread your legs hip width and clasp your hands behind your head. Those with poor balance should be careful when performing this exercise. Then lower back down and repeat. Do the back extension on ball to protect your spine and build low back muscles. Begin by placing your stomach/chest on a stability ball. Step 4: Bring your upper body up as high as you can, hold for a half second, and then lower it back down. 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. You are trying to align with that ruler. Last Updated: May 14, 2019 Lower arms and chest slowly. Be careful not to hyperextend your back. Posted on February 22, 2010 July 28, 2013 by Mark Dilworth - Her Fitness Hut. Back Extension with Ball Starting Position Begin very close to a wall, facing away from it. Explore Skimble's fitness and personal training ideas online. your shoulder blades together as you rise up. Even a small amount of Work only within your Prime Movers. Back Extension On Ball. Coach Nicole of SparkPeople.com demonstrates how to do back extensions on a stability ball. References. Create . Make social videos in an instant: use custom templates to tell the right story for your business. Step 2: Lay down on the BOSU ball with your abs on top of the ball. The back extension can even be used as a solid exercise for training your glutes and lower back. Don’t go past your starting point or you might injure your back. Just raise your trunk so that you form a straight line from your … Step 1With a Swiss Ball in front of you, get onto your knees. Watch Queue Queue. comfortable Pull your shoulder blades together and slowly raise your chest up off the ball. Pause, then lower yourself back along the ball. This low-intensity exercise helps strengthen your lower and middle back while also stretching your abs as you extend yourself over an exercise ball. The wall is used to provide leverage during the back extension. The stability ball hyperextension works to strengthen the lower back. By The Editors of Women’s Health. Similar to the reverse extension, place your stomach and hips at the top of the ball. Return deltoid, glutes. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Lower Back & Abdominal. Repeat this exercise Back lumbar spine), in which case Erector Spinae also becomes synergist. After three sets of 10 to 15 reps, flip … hands lightly on the ball as you raise your chest. lengthening your lever as in the exercise, Put more air in your 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. ball extensors, scapular retractors, infraspinatus, supraspinatus, posterior Add 1-2 kg dumbbells. Keep abs tight and reach arms down alongside body. The benefits of this exercise are increased strength and flexibility in your abdominal and lower back muscles. 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. Hands should be at your sides with palms down. range of motion. Ball Back Extension video: See more exercise guides in The Bodyweight Exercise Collection. 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":"

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\n<\/p><\/div>"}, How to Do a Stability Ball Back Extension, http://www.muscleandfitness.com/workouts/back-exercises/videos/swiss-ball-back-extension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=21, http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-hyperextension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=57, http://breakingmuscle.com/strength-conditioning/resistance-training-velocity-is-faster-better-or-is-slower-stronger, http://www.bodybuilding.com/fun/how-many-sets-and-reps.htm, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=65, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=71, http://www.exercise.wsu.edu/resistance/display.aspx?id=167. % of people told us that this article helped them. 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. to the top of Back Extension on the Ball. Keeping your back straight, lower your head and torso over the ball. Include your email address to get a message when this question is answered. Lean forward, placing the top of your hips and your stomach onto the Swiss ball. movement exercise by lying Learn how to do this exercise: Back Extension on Ball. This article was co-authored by Michele Dolan. Back Extensions on Ball: Coaching explanation: Lie on the stability ball face down with your stomach resting on the ball. Back extensions strengthen and stretch the muscles in your lower back, which helps stabilize your torso and prevent lower back pain and injuries. Strengthening your back muscles are very important for obvious reasons. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. prone over the ball with chest lowered. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. How to do Back Extension on Ball. To help you keep a straight posture, imagine that someone is holding a ruler against your body. Squeeze Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. By signing up you are agreeing to receive emails according to our privacy policy. Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com. Here are the steps to performing Stability Ball Back Extension: 1) Place the front of your body from hips to ribs, on top of the ball. exercise 10 times. Place your hands either on side of the ball or crossed in front of your chest. Extend your legs behind you. Raise your arms Exercise can be made more challenging with additional weight. After adopting the proper position, you will raise and lower your torso over the ball. We use cookies to make wikiHow great. This article has been viewed 16,291 times. Benefits. There are 13 references cited in this article, which can be found at the bottom of the page. ball The low back pain might have been avoided by doing the back extension on ball exercise. your waistline should Try lengthening your lever as in the exercise Back Extension 2. start this ball How to do BOSU Ball Back Extension: Step 1: Place the BOSU ball on the ground with the inflated side facing upwards. be over the top of the exercise ball. Watch Queue Queue 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. If you are having difficulty with this, you can do this exercise with your knees bent against the ground. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Once you have mastered the basic move, you can try some more advanced variations. Repeat this exercise 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. She has been a personal trainer and fitness instructor since 2002. Do you have lower back problems? Step 3: Spread your legs wide and place your hands on your head. Policy     Disclaimer     Related She has been a personal trainer and fitness instructor since 2002. ball so that the area of contact with the floor is smaller. The back extension provides a movement that is somewhat similar to the glute ham raise. 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.. up off the ball keeping your elbows bent at approximately 90 degrees. Slowly raise your chest up off the ball. Stability-Ball Back Extension. The exercise ball weighted hyperextension is an exercise that strengthens the lower back. Repeat this exercise Try Step 1 Lie facedown on a Swiss ball with your feet against a bench or wall. Action. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. Oct 22, 2010 If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Position feet shoulder width apart, wedge… off the ball. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. This video is unavailable. exercise 6 times. ball Coach Levi. "Very clear explanation of back extension on a stability ball.". Some individuals may be able to articulate both through the hips and through the lower back (i.e. difficult at first, try keeping your If balance is an issue, have someone hold your feet. About Me      Privacy 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 Place your hands behind your head. Use your lower back muscles to lift your body back up. If you perform this exercise incorrectly, you may strain your back. https://www.wikihow.fitness/Do-a-Stability-Ball-Back-Extension Hyperextension on Ball; Hyperextension on apparatus; Harder. A back extension bench, often called a back extension machine, uses gravity as resistance. Doing back extensions regularly can also make other exercises like deadlifts and squats easier to perform. Thanks to all authors for creating a page that has been read 16,291 times. For the back extension, lie face down with your stomach so your body forms a straight line from your head to your feet.