Back Extension on Stability Ball

This exercise strengthens the erector spinae, a group of muscles that run down the length of the spine.

Equipment
Stability ball.

Exercise Technique
1. Kneel down with the ball in front of you.
2. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, hip width apart, on your toes.
3. Lower your torso down with your hands behind your head. This is the starting position.
4. Contract the lower back muscles and lift your torso up forming a straight line with your hips and legs.
5. Do the desired number of repetitions.

Performance Tips
1. Inhale as you lift; exhale as you lower.
2. If you have a history of chronic back problems, consult your doctor before doing this exercise.
3. Keep shoulder relaxed and pressed away from your ears.
4. Keep your head and neck in line with your body.
5. There is no need to hyperextend the lower back when you raise your torso up.
6. To make the exercise easier, keep your hands on the ball.

Repetitions
Do 10 repetitions.