Back Extension (on stability ball, arms crossed)

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Back Extension (on stability ball, arms crossed)

Instructions

Preparation

Lie prone on ball, with front of feet apart on floor or with feet against base of wall. Cross arms, hands in front of shoulders.

Execution

Raise torso off of ball by hyperextending spine. Return torso to ball and repeat.

Comments

If no wall is available, hips can be positioned lower on ball and toes can be positioned out wide on floor for balance.

Easier

Movement can be made easier by placing hands behind hips or positioning hips low on ball.

Harder

Exercise can be made more challenging by positioning ball lower toward hips or positioning hands behind head or arms to sides of head. See Arm Position During Waist Exercises. Exercise is also more challenging on hyperextension apparatus.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

  • None

Stabilizers

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