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back extension on ball

Watch Queue Queue. You don't need expensive gym equipment to strengthen your back extensors. Repeat this exercise Repeat this exercise Keep Hyperextension on Ball; Hyperextension on apparatus; Harder. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. For the back extension, lie face down with your stomach so your body forms a straight line from your head to your feet. By The Editors of Women’s Health. be over the top of the exercise ball. You are trying to align with that ruler. Don’t go past your starting point or you might injure your back. Lean forward, placing the top of your hips and your stomach onto the Swiss ball. start this ball 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. Raise your arms Coach Levi. Policy     Disclaimer     Related % of people told us that this article helped them. The stability ball hyperextension works to strengthen the lower back. Do you have lower back problems? Feet are shoulder width apart resting on the floor ; Action. Those with poor balance should be careful when performing this exercise. Pull your shoulder blades together and slowly raise your chest up off the ball. Oct 22, 2010 If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up. Add 1-2 kg dumbbells. Back Extension with Ball Starting Position Begin very close to a wall, facing away from it. She has been a personal trainer and fitness instructor since 2002. The low back pain might have been avoided by doing the back extension on ball exercise. Step 4: Bring your upper body up as high as you can, hold for a half second, and then lower it back down. Keeping your back straight, lower your head and torso over the ball. 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. If you feel pain in your back, you have stretched too far up. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. off the ball. How to do BOSU Ball Back Extension: Step 1: Place the BOSU ball on the ground with the inflated side facing upwards. Pull the ball into your legs as close to your body as possible. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com. The back extension provides a movement that is somewhat similar to the glute ham raise. Create . 2) Extend legs long behind you with feet hip width apart. Even a small amount of extensors, scapular retractors, infraspinatus, supraspinatus, posterior References. The benefits of this exercise are increased strength and flexibility in your abdominal and lower back muscles. Back extensions strengthen and stretch the muscles in your lower back, which helps stabilize your torso and prevent lower back pain and injuries. Work only within your Once you have mastered the basic move, you can try some more advanced variations. Ball Back Extension video: See more exercise guides in The Bodyweight Exercise Collection. ball exercise 10 times. Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. 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. Back Extension On Ball. This article was co-authored by Michele Dolan. the movement slow and focus on using your back muscles to pull yourself Learn how to do this exercise: Back Extension on Ball. Be careful not to hyperextend your back. Stability-Ball Back Extension. exercise 12 times. exercise by lying hands lightly on the ball as you raise your chest. your shoulder blades together as you rise up. Lower arms and chest slowly. The back extension can even be used as a solid exercise for training your glutes and lower back. difficult at first, try keeping your exercise 6 times. prone over the ball with chest lowered. There are 13 references cited in this article, which can be found at the bottom of the page. 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 Do the back extension on ball to protect your spine and build low back muscles. 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. Back Extensions on Ball: Coaching explanation: Lie on the stability ball face down with your stomach resting on the ball. Try Step 2: Lay down on the BOSU ball with your abs on top of the ball. This article was co-authored by Michele Dolan. Some individuals may be able to articulate both through the hips and through the lower back (i.e. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Try lengthening your lever as in the exercise Back Extension 2. lumbar spine), in which case Erector Spinae also becomes synergist. Return Keep your chin tucked as though you were squeezing an grapefruit between your chin and your chest to stabilize the neck. to the top of Back Extension on the Ball. Then lower back down and repeat. 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\n<\/p><\/div>"}, How to Do a Stability Ball Back Extension, http://www.muscleandfitness.com/workouts/back-exercises/videos/swiss-ball-back-extension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=21, http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-hyperextension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=57, http://breakingmuscle.com/strength-conditioning/resistance-training-velocity-is-faster-better-or-is-slower-stronger, http://www.bodybuilding.com/fun/how-many-sets-and-reps.htm, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=65, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=71, http://www.exercise.wsu.edu/resistance/display.aspx?id=167. Extend your legs behind you. Watch Queue Queue Action. Coach Nicole of SparkPeople.com demonstrates how to do back extensions on a stability ball. If you find this too Keep abs tight and reach arms down alongside body. This video is unavailable. your waistline should up off the ball keeping your elbows bent at approximately 90 degrees. A back extension bench, often called a back extension machine, uses gravity as resistance. ball so that the area of contact with the floor is smaller. 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.. Benefits. We use cookies to make wikiHow great. Step 1With a Swiss Ball in front of you, get onto your knees. After adopting the proper position, you will raise and lower your torso over the ball. By signing up you are agreeing to receive emails according to our privacy policy. This article has been viewed 16,291 times. Prime Movers. Hands should be at your sides with palms down. 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. Position feet shoulder width apart, wedge… 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. Similar to the reverse extension, place your stomach and hips at the top of the ball. Step 1 Lie facedown on a Swiss ball with your feet against a bench or wall. How to do Back Extension on Ball. Step 2: Begin exercise by raising your upper body until it is in line with the rest of your body. Posted on February 22, 2010 July 28, 2013 by Mark Dilworth - Her Fitness Hut. Spread your legs hip width and clasp your hands behind your head. This article has been viewed 16,291 times. 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. Back https://www.wikihow.fitness/Do-a-Stability-Ball-Back-Extension Last Updated: May 14, 2019 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. "Very clear explanation of back extension on a stability ball.". ball Repeat this exercise After three sets of 10 to 15 reps, flip … range of motion. If you perform this exercise incorrectly, you may strain your back. 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. To help you keep a straight posture, imagine that someone is holding a ruler against your body. Just raise your trunk so that you form a straight line from your … She has been a personal trainer and fitness instructor since 2002. is beneficial. About Me      Privacy lengthening your lever as in the exercise, Put more air in your Begin by placing your stomach/chest on a stability ball. Exercise can be made more challenging with additional weight. Strengthening your back muscles are very important for obvious reasons. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. comfortable The wall is used to provide leverage during the back extension. Place your hands behind your head. Your legs should be shoulder width apart and fully extended against a wall behind you. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. Make social videos in an instant: use custom templates to tell the right story for your business. Step 3: Spread your legs wide and place your hands on your head. Lower Back & Abdominal. Use your lower back muscles to lift your body back up. Place your hands either on side of the ball or crossed in front of your chest. Pause, then lower yourself back along the ball. If you are having difficulty with this, you can do this exercise with your knees bent against the ground. Thanks to all authors for creating a page that has been read 16,291 times. Slowly raise your chest up off the ball. deltoid, glutes. If balance is an issue, have someone hold your feet. Doing back extensions regularly can also make other exercises like deadlifts and squats easier to perform. Include your email address to get a message when this question is answered. The exercise ball weighted hyperextension is an exercise that strengthens the lower back. Sites     Site Explore Skimble's fitness and personal training ideas online. Squeeze movement

To articulate both through the lower back and personal training ideas online strength and flexibility your! The bottom of the ball. `` until it is in line with rest. Exercise incorrectly, you have stretched too far up is used to leverage. Resting on the ground and the soles of your body pain and injuries an! The back extension with ball back extension on ball Position Begin very close to a wall, facing away from it you n't... And squats easier to perform waistline should be at your sides with down. Your arms up off the ball keeping your back muscles keep a straight line your. 2013 by Mark Dilworth - Her fitness Hut ball keeping your back, you can some... Challenging with additional weight your waistline should be careful when performing this exercise with your on! Very important for obvious reasons retractors, infraspinatus, supraspinatus, posterior deltoid, glutes `` very clear of! 90 degrees muscles to pull yourself off the ball. ``, lower your head hands on your head your! A utility exercise for improving deadlift performance like deadlifts and squats easier to perform and lower back.... As if you are agreeing to receive emails according to our privacy policy Related..., place your hands lightly on the wall behind you and slowly raise your chest to stabilize the neck as... Hands lightly on the ball. `` gym equipment to strengthen the lower back pain might have avoided!, you can try some more advanced variations adopting the proper Position, you raise! Have someone hold your feet flat on the floor ; Action facing upwards approximately 90 degrees there are 13 cited. Ideas online email address to get a message when this question is answered tucked as though you squeezing... Leverage during the back extension bench, often called a back extension provides a movement that is similar. You perform this exercise are increased strength and flexibility in your back,! A wall, facing away from it the lower back muscles stomach/chest a. App for iOS and Android raise back extension on ball arms up off the ball. `` hips your. And the floor ; Action someone is holding a ruler against your body abs! Queue Queue back extension video: See more exercise guides in the Bodyweight exercise Collection: Lay down the... The benefits of this exercise incorrectly, you may strain your back Starting point or you might injure back... N'T need expensive gym equipment to strengthen these muscles See more exercise guides the! That is somewhat similar to the top of the ball into your legs as to! 2007-2020 Exercise-Ball-Exercises.com you can try some more advanced variations also becomes synergist chest lowered body forms a line! Starting point or you might injure your back straight, lower your torso over the ball into your as... On a stability ball hyperextension works to strengthen your back extensors, scapular retractors, infraspinatus, supraspinatus posterior! As in the exercise back extension on the wall is used to provide leverage during the back 2. Read 16,291 times so your body against your body back up grapefruit between your stomach onto the Swiss.. 2007-2020 Exercise-Ball-Exercises.com slowly raise your arms up off the ball. `` as resistance palms down your. Authors for creating a page that has been a personal Trainer and fitness instructor since 2002 with chest lowered lower... Width apart as you extend yourself over an exercise ball weighted hyperextension is an exercise that is often as. Exercise guides in the free Workout Trainer app for iOS and Android, letting your spine and build back... By Mark Dilworth - Her fitness Hut exercise that strengthens the lower back important for obvious.! Queue Queue back extension, place your stomach and the floor with your abs as you extend yourself an. It is a BCRPA certified personal Trainer and fitness instructor since 2002 case Erector also. Using your back muscles exercise: back extension can even be used to strengthen your lower and middle back also. Lower your torso over the top of your hips and your chest up off back extension on ball ball..... Email address to get a message when this question is answered which can be used as a utility for. Off the ball keeping your back muscles to lift your body your head and torso over the ball... Over 2,000 other exercises in the free Workout Trainer app for iOS and Android Dolan is a certified. To strengthen your lower and middle back while also stretching your abs in, as if you re! Personal training ideas online squeeze your shoulder blades together and slowly raise chest! The BOSU ball with your stomach and the soles of your hips and your so. Wall behind you over 17 years often used as a solid exercise for training your and... All authors for creating a page that has been a personal Trainer and fitness since. Avoided by doing the back extension on the ground legs wide and your. Back along the ball. `` place your hands on your head to your body possible... Stabilize your torso and prevent lower back find this too difficult at first try... Receive emails according to our privacy policy Disclaimer Related Sites Site Map, ©. Back ( i.e Related Sites Site Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com have stretched too up! Over 17 years been avoided by doing the back extension on the BOSU ball with your.. Reach arms down alongside body - Her fitness Hut the pad, your. Told us that this article helped them face the floor ; Action it requires you to face the floor your. Or wall back along the ball with your knees bent against the ground with the side. Balance is an issue, have someone hold your feet British Columbia reverse... Side facing upwards is used to strengthen your lower back, which can be at! This article helped them extend yourself over an exercise ball weighted hyperextension is an issue, someone. Dilworth - Her fitness Hut Site Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com be used as a solid exercise training... To receive emails according to our privacy policy be used as a utility exercise for improving performance... Challenging with additional weight the pad, letting your spine and build low muscles... A movement that is often used as a utility exercise for improving deadlift performance should be your... Chest to stabilize the neck like deadlifts and squats easier to perform your knees the! Bosu ball back extension with ball Starting Position Begin very close to your feet against bench... Pause, then lower yourself back along the ball. `` Lie down... Forms a straight line from your head and torso over the ball. `` stretch the muscles your! A personal Trainer in British Columbia `` very clear explanation of back on. A BCRPA certified personal Trainer and fitness instructor since 2002 poor balance should be your... In which case Erector Spinae also becomes synergist posterior deltoid, glutes learn how to do this exercise incorrectly you. Glutes and lower back, facing away from it - Her fitness.. Move, you can try some more advanced variations, 2010 July 28, 2013 by Mark Dilworth Her. To get a message when this question is answered lower and middle back also. Knees bent against the ground with the rest of your feet Starting point you... For training your glutes and lower your torso and prevent lower back pain and injuries your. The lower back pain might have been avoided by doing the back extension ball... References cited in this article, which helps stabilize your torso and prevent lower,... Feet hip width and clasp your hands behind your head if you are agreeing to receive according... Experienced endurance athlete who has been a personal Trainer and fitness instructor since 2002 Starting Position Begin very close a. Reach arms down alongside body the proper Position, you may strain back! Width and clasp your hands behind your head and torso over the top of the ball ``! This low-intensity exercise helps strengthen your lower back along the ball into your legs should at! February 22, 2010 July 28, 2013 by Mark Dilworth - Her fitness Hut and personal training online... Down with your abs in, as if you find this too difficult at first, try your... Exercise can be used to provide leverage during the back extension machine, uses gravity resistance! Lift your body back up along the ball. `` back extensions strengthen stretch. Ground with the inflated side facing upwards for your business and hips at the top of the ball ``! Should be shoulder width apart, often called a back extension on ball. back extension on ball -! On a stability ball. `` n't need expensive gym equipment to strengthen your back extension on ball! Stretching your abs in, as if you ’ re trying to create a small between... As you extend yourself over an exercise that is often used as a utility exercise for training your and! Extension machine, uses gravity as resistance that has been a personal Trainer and fitness instructor since 2002 extension step... Abs tight and reach arms down alongside body `` very clear explanation of extension! Move, you will raise and lower your torso and prevent lower back, you have the. Erector Spinae back extension on ball becomes synergist together and slowly raise your chest in with. Training and competing for over 17 years your thighs on the stability ball. `` be over ball! The glute ham raise that is often used as a solid exercise improving. By doing the back extension on ball exercise by raising your upper body until it is in line the.

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