Stability Ball Back Extension with Arms Extended
The back extension over a stability ball with the arms reaching forward in line with the body; the long lever loads the lower back more than hands at the temples.
How to do it
Setup
Kneeling behind the ball, hips and belly over it, knees on the floor, arms extended forward beside the ears.
Steps
- Lift the chest and arms until the body forms one line.
- Hold the line for a beat, arms still beside the ears.
- Lower over the ball slowly.
Common mistakes
Arching past the line: stop where the body is straight. Arms dropping toward the floor on the lift: they stay beside the ears. Ball rolling away: press the knees down and move slowly.
Breathing
Exhale on the raise, inhale lowering.
