1 - Place an exercise ball on the floor and kneel in front of it. Position the exercise ball so that your hips and lower abdomen are resting on top of it. Your feet should be anchored against a wall or a sturdy surface to stabilize yourself.
2 - Cross your arms over your chest or place your hands behind your head. Keep your neck in a neutral position, in line with your spine.
3 - Slowly lower your upper body over the exercise ball, allowing your spine to extend. Keep your feet anchored and your hips on the exercise ball.
4 - Only lower your upper body as far as you can comfortably control. You should feel a stretch in your lower back without any discomfort.
5 - Gently contract your lower back muscles to lift your upper body back to the starting position. Keep your movements controlled and avoid hyperextending your spine.
6 - Perform the desired number of repetitions, usually 10-15 reps, or as recommended by your fitness program.
View on App
Ripletic - Exercise Ball Back Extension - Step-by-Step Guide
