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Exercise Ball Exercises - Back Extension 2
| Starting
Position |
- These exercise ball exercises require you to start by lying
prone over the ball with chest lowered.
- Hands
rest lightly on the floor in front of you.
|
| Action |
- Slowly
raise your chest up off the ball.
- Raise your
arms up off the ball keeping your elbows straight and your arms in
front of you.
- Lower arms and chest slowly.
| | Prime Movers |
- Back
extensors, supraspinatus, deltoid, glutes.
| | Physio Tips |
- Be
sure to master Back Extension 1 before trying this
- As your hands get further away from your trunk, the exercise
gets harder.
- Keep your neck straight 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.
|
| Progression |
|
 Repeat this ball exercise 6
times.
 Repeat this ball exercise 10
times.
 Repeat this ball exercise 12
times.
| Beginner |
Intermediate |
Expert |
pr2
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