How to Do
How to Do Back Extension on Ball With Hands Behind Head
Each back extension on ball with hands behind head should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this back extension on ball with hands behind head.
Beginning
Beginning Back Extension on the Ball with Hands Behind the Head
Drape the body over the ball in a prone position with the spine flexed, as shown.
Movement
Back Extension on the Ball with Hands Behind the Head Movement
1. Keep the neck and pelvis in a neutral position as you extend the spine.
2. Imagine there is a ball tucked under the chin and you don't want to drop it.
3. Slightly press the pelvis onto the ball and don't move it.
4. Think of straightening your spine instead of lifting up off the ball.
Benefits
Back Extension on the Ball with Hands Behind the Head Benefits
Lower back muscles can be strengthened with back extension exercises (also known as hyperextensions). This includes the erector spinae, which is responsible for supporting the lower spine. Back extensions work the muscles in your buttocks, hips, and shoulders as well. Back extension exercises may help you if you have low back pain.
Exercise Aliases
Back Extensions on Ball, Lower Back Extension Exercises, Back Extension Exercise Ball, Swiss Ball Back Extensions.
