Exercise Ball Back Extension with Behind-Head Hand

Exercise Ball Back Extension with Hands Behind Head

Starting Position:

1. Begin by positioning the exercise ball on a stable surface.
2. Kneel in front of the ball and place your hips on top of it.
3. Roll forward until your lower abdomen is resting on the ball while your feet stay planted on the floor.
4. For better stability, your feet can be shoulder-width apart.
5. Rest your hands behind your head or cross your arms over your chest.

Movement:

1. Engage your core muscles and maintain a neutral spine (don't arch or round your back).
2. Slowly lift your upper body away from the ball by extending your back. Aim to raise your torso until it's parallel to the floor.
3. Keep your neck relaxed, avoiding any tension in your head.
4. Hold the top position for a moment, squeezing your back muscles.
5. Smoothly lower your upper body back down towards the ball, returning to the starting position.
6. Repeat for the desired number of repetitions, typically 10-15 times.

Tips:

- Move in a controlled manner to avoid straining your back.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Ensure the ball is inflated to the correct firmness for your height to maintain balance.