Exercise Ball Back Extension With Rotation

How to perform

To perform the Exercise Ball Back Extension With Rotation, follow these step-by-step instructions:

1. Begin by lying face down on an exercise ball with your feet hip-width apart and flat on the floor. Your hands should be placed behind your head with your elbows bent.

2. Engage your core muscles and slowly lift your chest off the exercise ball, keeping your neck in a neutral position.

3. As you come up into a back extension, rotate your torso to one side, reaching your elbow towards the opposite knee. Keep your hips square and avoid twisting from your lower back.

4. Hold the rotation for a few seconds, then slowly rotate back to the starting position.

5. Lower your chest back down to the exercise ball and repeat the back extension with rotation to the other side.

6. Perform 10-12 repetitions on each side, focusing on maintaining proper form and control throughout the movement.

7. To increase the challenge, you can hold a light weight against your chest or add a pause at the top of the rotation.

8. Remember to breathe throughout the exercise and listen to your body. If you experience any pain or discomfort, stop the exercise immediately.

The Exercise Ball Back Extension With Rotation is a dynamic movement that targets multiple muscle groups in the core and back, making it a great addition to any strengthening or flexibility routine.

Equipment required

Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.