How to Do a Physio Ball Back Extension Exercise to Strengthen Core Muscles

Physio balls, also known as Swiss exercise balls, are commonly used in physical therapy but can also be added to your regular fitness routine. The instability and flexibility of the ball forces your body's core muscles to engage in order to hold your balance, creating a dynamic workout. The physio ball back extension exercise will not only strengthen your back, it will also work your arms and legs.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise mat or yoga mat
• Towel
• Physio ball

1. Begin the back extension exercise by resting on your knees on a soft surface, such as an exercise mat or yoga mat. If necessary, you can cushion your knees a bit more with a folded towel. Place your stomach over the ball and bring your palms flat on the floor on the opposite side of the ball.
2. Flex your feet so that only your toes are on the ground. If you need more support during the physio ball exercise, you can press your feet against a wall.
3. Cross your arms in front of the ball, inhale deeply, and on the exhale, pick your upper body up as far as is comfortable. Keep your motions slow, smooth and even, lifting on the exhale and lowing on the inhale. If you feel any pain or discomfort, you are lifting too far. Be sure that you engage the muscles of your abdomen and buttocks and keep your legs stable during the extension.
4. Repeat the physio ball back extension exercise 15 to 20 times before relaxing and moving on to your next exercise.