Stability ball back extension with rotation

STRENGTH

General Guidelines:

  • Be sure to maintain proper posture throughout the entire movement to prevent unneeded stress.
  • Keep your shoulder blades retracted slightly; maintain good stability in your core during the entire movement and keep your spine in natural alignment.
  • Do the rotation in a slow and controlled manner and avoid jerky movements. 

 

How to Do:

  1. Kneel down on the floor slowly and lean your hips securely on the stability ball.
  2. Hug the stability ball with your hands on each side for extra support.
  3. Begin the exercise by first tightening your glutes, keeping your chin tucked for proper spine alignment and extend your back as illustrated below.
  4. As you are raising upwards, slowly rotate your body to one side until at the top of the movement.
  5. Lower slowly back into the starting position, making sure to keep the stability ball still the entire movement.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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