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Exercise Ball Exercises - Back Extension 1
| Starting
Position |
- These exercise ball exercises require you to start by
lying prone over the ball with chest lowered.
- Hands rest on the ball.
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| Action |
- Slowly raise your chest up off the ball.
- Raise your arms up off the ball keeping your elbows
bent at approximately 90 degrees.
- Lower arms and chest slowly.
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| Prime
Movers |
- Back extensors, scapular retractors, infraspinatus,
supraspinatus, posterior deltoid, glutes.
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| Physio
Tips |
- If you find this too difficult at first, try keeping
your hands lightly on the ball as you raise your chest.
- Squeeze your shoulder blades together as you rise up.
- Keep the movement slow and focus on using your back
muscles to pull yourself off the ball.
- Work only within your comfortable range of motion.
- Even a small amount of movement is beneficial.
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| Progression |
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 Repeat this exercise ball
exercise 6 times.
 Repeat this exercise ball
exercise 10 times.
 Repeat this exercise ball
exercise 12 times.
| Beginner |
Intermediate |
Expert |
pr1
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