SWISS BALL BACK EXTENSION EXERCISE

SWISS BALL BACK EXTENSION

• Swiss Ball Back Extension is an advanced exercise which helps you to stabilize the full length of the body, increasing the resistance (by placing your hands behind your head) and range of motion (the ball adds height to the lift).

HOW TO DO SWISS BALL BACK EXTENSION?

1. Position yourself on a Swiss ball as shown above with your legs extended, and place your toes into the mat. Alternatively, you can plant your feet against a wall. Place your fingertips lightly at the back of your head and straighten your spine. Inhale.
2. Breath out and squeeze your buttocks and slowly lift your upper back to 45 degrees. Press your hips into the ball. Hold at this position for 5 seconds, then inhale.
3. Return to the start position without resting slowly.
4. Start with 5 repetition and gradually build up the number of reps., as you become comfortable but not more than 10 repetition at a time