Swiss Ball Lumbar Hyperextensions

Stability & Strength

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

This exercise works your Lumbar spine and is a great exercise to strength your lower back
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
Place your stomach onto the swiss ball.
Extend your legs and block your feet against a wall.
You can have your feet as wide as you need for your stability
If you are weaker then you can use your arms to assist the lift.
To make it harder have your arms down by your sides
Harder again is arms crossed in front across your chest.
Harder again is hands behind your head.
Harder still is arms stretched out above your head
And then you can also add weights to this exercise when ready and you hold these next to your chest.
Now to start you basically lift your chest off the ball and hyperextend the lower back.
And slowly return to the starting position and repeat.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

Related Exercises

For Lower Back

Swiss ball side flexions

Swiss ball side flexions

Seated Good morning

Seated Good morning

single-leg-feet-elevated-bridge

Single leg Feet elevated bridge

leg-pendulum-press-up

Leg pendulum press up

pancake-press-ups

Pancake press ups

Services

General

Exercises

Website Managed and Hosted by