Swiss Ball Lumbar Hyperextensions

This is an instructional video to correctly demonstrate Swiss Ball Lumbar Hyperextensions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Lumbar spine and is a great exercise to strength your lower back
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Place your stomach onto the swiss ball.
  4. Extend your legs and block your feet against a wall.
  5. You can have your feet as wide as you need for your stability
  6. If you are weaker then you can use your arms to assist the lift.
  7. To make it harder have your arms down by your sides
  8. Harder again is arms crossed in front across your chest.
  9. Harder again is hands behind your head.
  10. Harder still is arms stretched out above your head
  11. And then you can also add weights to this exercise when ready and you hold these next to your chest.
  12. Now to start you basically lift your chest off the ball and hyperextend the lower back.
  13. And slowly return to the starting position and repeat.
  14. For strengthening you should perform 6-10 reps to fatigue
  15. You should perform 3-5 sets with 3 minutes rests
  16. This session can be done 2-3 times per week
  17. For endurance you should perform 15-25 reps to fatigue
  18. You should perform 3-5 sets with no more than 30 second rests
  19. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).