Exercise Ball Back Extension

1. Place the exercise ball on the floor and lie face down on top of it, positioning the ball under your hips and lower torso.

2. Plant your feet firmly against the floor, with toes down for stability. If necessary, brace them against a wall or heavy object.

3. Cross your arms over your chest or place your hands lightly behind your head, being careful not to pull on your neck.

4. Align your body in a straight line from your head to your heels.

5. Slowly lower your upper body down, bending at the waist, to form a relaxed, draped position over the ball.

6. Using your lower back muscles, raise your torso up away from the ball until your body is once again in a straight line. Avoid overextending or arching your back too far.

7. Hold the contraction at the top for a moment before slowly lowering back down to the draped position over the ball.

8. Perform the desired number of reps and sets, making sure to maintain a controlled movement throughout the exercise.

Remember to breathe regularly throughout the exercise, exhaling as you lift your torso up and inhaling as you lower it down. Ensure that you keep the movement slow and focused, and that you do not use momentum to lift your torso. Adjust the size of the ball and your positioning to make sure your back is properly supported and the exercise targets the intended muscle groups.