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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.
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| 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.
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| Prime
Movers |
- Back extensors, supraspinatus, deltoid,
glutes.
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| 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.
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| 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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