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. How to do Back Extension on Ball. exercise 6 times. Your legs should be shoulder width apart and fully extended against a wall behind you. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Strengthening your back muscles are very important for obvious reasons. Just raise your trunk so that you form a straight line from your … Keep abs tight and reach arms down alongside body. Make social videos in an instant: use custom templates to tell the right story for your business. 2) Extend legs long behind you with feet hip width apart. 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. We use cookies to make wikiHow great. 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. hands lightly on the ball as you raise your chest. comfortable movement Action. This article was co-authored by Michele Dolan. Place your hands behind your head. Hyperextension on Ball; Hyperextension on apparatus; Harder. 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 exercise 10 times. Hands should be at your sides with palms down. Pause, then lower yourself back along the ball. To help you keep a straight posture, imagine that someone is holding a ruler against your body. If balance is an issue, have someone hold your feet. extensors, scapular retractors, infraspinatus, supraspinatus, posterior If you find this too Coach Nicole of SparkPeople.com demonstrates how to do back extensions on a stability ball. difficult at first, try keeping your Do the back extension on ball to protect your spine and build low back muscles. 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. This article has been viewed 16,291 times. Coach Levi. ball If you feel pain in your back, you have stretched too far up. Keep The stability ball hyperextension works to strengthen the lower back. 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. Watch Queue Queue Lean forward, placing the top of your hips and your stomach onto the Swiss ball. Sites     Site Position feet shoulder width apart, wedge… It is a popular exercise that is often used as a utility exercise for improving deadlift performance. If you perform this exercise incorrectly, you may strain your back. Step 3: Spread your legs wide and place your hands on your head. How to do BOSU Ball Back Extension: Step 1: Place the BOSU ball on the ground with the inflated side facing upwards. 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. Try Extend your legs behind you. Back Extensions on Ball: Coaching explanation: Lie on the stability ball face down with your stomach resting on the ball. After adopting the proper position, you will raise and lower your torso over the ball. to the top of Back Extension on the Ball. Repeat this exercise References. Try lengthening your lever as in the exercise Back Extension 2. Back Extension On Ball. 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. She has been a personal trainer and fitness instructor since 2002. The back extension can even be used as a solid exercise for training your glutes and lower back. By The Editors of Women’s Health. Oct 22, 2010 If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up. exercise 12 times. Repeat this exercise % of people told us that this article helped them. If you are having difficulty with this, you can do this exercise with your knees bent against the ground. The wall is used to provide leverage during the back extension. Use your lower back muscles to lift your body back up. start this ball 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.. The low back pain might have been avoided by doing the back extension on ball exercise. Thanks to all authors for creating a page that has been read 16,291 times. There are 13 references cited in this article, which can be found at the bottom of the page. Step 1With a Swiss Ball in front of you, get onto your knees. is beneficial. This video is unavailable. Place your hands either on side of the ball or crossed in front of your chest. For the back extension, lie face down with your stomach so your body forms a straight line from your head to your feet. Last Updated: May 14, 2019 The exercise ball weighted hyperextension is an exercise that strengthens the lower back. your waistline should Then lower back down and repeat. Resistance bands, dumbbells or body weight can be used to strengthen these 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. https://www.wikihow.fitness/Do-a-Stability-Ball-Back-Extension Watch Queue Queue. Don’t go past your starting point or you might injure your back. Begin by placing your stomach/chest on a stability ball. Return Explore Skimble's fitness and personal training ideas online. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. range of motion. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. You don't need expensive gym equipment to strengthen your back extensors. exercise by lying lumbar spine), in which case Erector Spinae also becomes synergist. A back extension bench, often called a back extension machine, uses gravity as resistance. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. ball Include your email address to get a message when this question is answered. Pull the ball into your legs as close to your body as possible. Stability-Ball Back Extension. Spread your legs hip width and clasp your hands behind your head. The back extension provides a movement that is somewhat similar to the glute ham raise. Ball Back Extension video: See more exercise guides in The Bodyweight Exercise Collection. Back The benefits of this exercise are increased strength and flexibility in your abdominal and lower back muscles. Posted on February 22, 2010 July 28, 2013 by Mark Dilworth - Her Fitness Hut. Be careful not to hyperextend your back. Those with poor balance should be careful when performing this exercise. Repeat this exercise 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. Back Extension with Ball Starting Position Begin very close to a wall, facing away from it. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Some individuals may be able to articulate both through the hips and through the lower back (i.e. This article was co-authored by Michele Dolan. "Very clear explanation of back extension on a stability ball.". About Me      Privacy Once you have mastered the basic move, you can try some more advanced variations. Create . lengthening your lever as in the exercise, Put more air in your Keeping your back straight, lower your head and torso over 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. Lower Back & Abdominal. After three sets of 10 to 15 reps, flip … Step 4: Bring your upper body up as high as you can, hold for a half second, and then lower it back down. Feet are shoulder width apart resting on the floor ; Action. Learn how to do this exercise: Back Extension on Ball. Step 2: Lay down on the BOSU ball with your abs on top of the ball. off the ball. your shoulder blades together as you rise up. Work only within your Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. be over the top of the exercise ball. Raise your arms Prime Movers. 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. Step 1 Lie facedown on a Swiss ball with your feet against a bench or wall. prone over the ball with chest lowered. Exercise can be made more challenging with additional weight. Slowly raise your chest up off 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. the movement slow and focus on using your back muscles to pull yourself up off the ball keeping your elbows bent at approximately 90 degrees. You are trying to align with that ruler. Step 2: Begin exercise by raising your upper body until it is in line with the rest of your body. Squeeze Policy     Disclaimer     Related Doing back extensions regularly can also make other exercises like deadlifts and squats easier to perform. deltoid, glutes. Even a small amount of Benefits. ball Lower arms and chest slowly. Do you have lower back problems? This article has been viewed 16,291 times. Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com. Add 1-2 kg dumbbells. ball so that the area of contact with the floor is smaller. Pull your shoulder blades together and slowly raise your chest up off 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":"