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- Stretching Exercises
- Resistance Band Exercises
- Swiss Ball / Gym Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Swiss Ball Back Extension
The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.
Teaching points
- Lay with your stomach and chest in contact with the ball, with the toes on the floor.
- Raise your chest up off the ball.
- Slowly lower back down to the starting position.
Variations and progressions
- To make the exercise easier, perform it with the knees bent on the floor.
Muscles worked
- Erector Spinae.
- Multifidus.
Alternative exercises
- Dorsal raise.
- Back extension resistance machine.
Related injuries
- Lower back pain.
