Stability Ball Back Extension

A prone back extension performed while lying face-down over a stability ball, strengthening the posterior chain and improving spinal stability.

Instructions

1. Position yourself face-down over the stability ball, with the ball under your hips
2. Place your feet against a wall or have them anchored on the ground
3. Cross your arms over your chest or place them behind your head
4. Engage your core and press your hips into the ball for stability
5. Lift your upper body by extending your back, creating a straight line from knees to head
6. Hold at the top for a brief moment, squeezing your glutes and lower back
7. Lower your body back down with control
8. Repeat for desired reps

Tips

• Keep your neck neutral throughout the movement to avoid strain
• Move slowly and deliberately to maximize muscle engagement
• If holding your arms is too difficult, keep them at your sides for balance
• Ensure the ball doesn’t roll during the movement by maintaining good foot contact
• Breathe out as you extend and breathe in as you lower
• Avoid hyperextending your spine by limiting range of motion based on comfort