How to Strengthen the Core With Physio Ball Back Extensions

Many times back problems can be related to weak core muscles. If your abdominal muscles are weak, more stress is put on your back as you go about your daily activities. To keep your back healthy it is important to do abdominal and oblique (waist) exercises. It is also helpful to do a few exercises that stretch and strengthen the back muscles as well. Below is an exercise you can do using a physio ball.

Instructions

Difficulty: Easy

Things You’ll Need:

• One physio ball. The smaller 45 cm balls are easier to work with. You can use a large ball as well, it just makes the exercises more challenging.

Back extension exercise knees down

1. Start by kneeling on the floor. Put your feet up against a wall or firm surface to help stabilize yourself.
2. Put the physio ball under your hips and against your thighs. The mistake most people make is lying on the ball with the stomach and/or chest. Your hips and thighs should be the only thing touching the ball at this point.
3. Lean into the ball with your hip bones. Clasp your hands behind your head.
4. Without moving the ball inhale and lower down and let your body round over the ball. Then exhale, tighten the abdominal and back muscles and lift yourself back up so just your hips are against the ball.
5. Repeat eight to twelve times.
6. Back extension exercise knees upFor a harder variation, repeat the above instructions but this time your knees are off the floor. Keep your feet against the wall to stabilize yourself. Repeat eight to twelve times.

Back extension with arms extended

7. Repeat the above instruction with either the knees on or off the floor. Having the knees off the floor is more advanced.
8. Instead of clasping your hands behind your head, extend them out overhead with the palms facing each other. Keep the arms still as you lift up and down off the ball.
9. Repeat eight to twelve times.

Weighted back extension.

10. Add weights to this movement. Be very careful if you have any back sensitivities.
11. Repeat the above instructions, but instead of clasping your hands behind your head, hold a barbell in your arms and across your chest.
12. Keep the weight tight into your body as you lift up and down .

Tips & Warnings

• If doing the easiest variation (section one) with the knees on the floor bothers your back, follow the same instructions but try placing the hands on the floor. Then just lift up and lower a little bit using your hands on the floor for support the entire time.
• Regular appropriate exercise should make you feel better not worse.
• Stop any exercise that makes your symptoms worse.