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Back Extension - Intermediate




Illustration of Back Extension - Intermediate

Starting Position
  • Start this ball exercise by lying prone over the ball with chest lowered.
  • Your waistline should be centred over the top of the ball.
  • Feet are resting on the floor about shoulder width apart.
  • Place your hands behind your head but don't interlace your fingers.
  • 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.
Action
  • Slowly raise your chest up off the ball.
  • Keep your chin tucked as though you were squeezing an grapefruit between your chin and your chest to stabilize the neck.
  • Lower arms and chest slowly.
Prime Movers
  • Back extensors, glutes, deltoid, scapular retractors.
Physio Tips
Progression



back extension over ball start

back extension finish



This is a dynamic back extensor strengthening exercise particularly good for those that sit at a desk all day. Sitting at your computer muscles on the front of your chest and shoulders shorten, pulling you forward. Gluteal and back extensors get weak from sitting. This exercise addresses these weaknesses in strengthening your scapular retractors, back extensors, and gluteal muscles.

1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.



1ballsBeginner 2ballsIntermediate 3balls     Expert

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