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Swiss Ball Exercises:  Back Extension on Swiss Ball

Core Training - Intermediate Level - Low Back
 

The back extension exercise will counterbalance the abdominal exercises by  strengthening the posterior core muscles.  The prone cobra exercise should be mastered before attempting this exercise to ensure proper conditioning of the low back before attempting this exercise.

 

 

 
   
Contraindications:  None

 

Starting Position:  With feet anchored against the wall rest your hips against the ball.  Clasp your hands together behind the lower back.

Movements: 

  • Lower your torso until it is horizontal to the floor

  • Raise the torso back to the starting position

  

Tips:

 

Inhale when raising the torso; exhale when lowering

Be conservative with the number of reps and sets

 

Exercise Progressions: 

  • Arms behind the back
  • Arms folded across the chest
  • Fingers behind the ears
  • Arms over head

 

 

 

Trainer’s Notes:

 

 
References:  

Previous Exercise Descriptions

 
 

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