How to Do Low Back Exercises With a Yoga Ball for Back Extensions

Using a yoga ball during exercise increases balance

A strong, flexible lower back is an important part of whole-body fitness. On Spine-health.com, Dr. Peter F. Ullrich, Jr. says the extensor back muscles that help support the spine are a key aspect of body movement and stability. Weak back muscles can lead to lower back pain and limit abdominal strength and overall body movement. Strengthen your lower back and back extensor muscles using a yoga ball (also known as a stability ball) and these back muscle-building moves.

Things You'll Need

• Stability ball

Instructions

Twist and Stretch

1. 

   Leaning forward slightly will help beginner yoga ball users to balance

   Sit on the yoga ball with feet and knees forward, about two feet apart, feet planted on the floor.

2. Sit up very straight to lengthen the spine.

3. Place your left palm straight down on the left side of the ball. Place your right palm on your left outer thigh. Twist to the left, pulling gently with your right hand. Hold the position at least five seconds before returning forward. Switch the hands, right palm on the ball and left palm on your right outer thigh, and twist to the right.

4. Twist in each direction three times. Breath deeply and slowly throughout the exercise.

Extend and Lift

1. 

   Increase the challenge of yoga ball exercises by slowing down each move

   Drape your body over the yoga ball, centering it just below the hips. Bend the knees slightly and rest your toes or the balls of your feet on the floor.

2. Put both hands behind your head, threading your fingers together. Extend the elbows out to the side.

3. Engage your lower back muscles, using them to lift your chest up just above the height of the ball. Lift slowly and lower slowly, breathing in as you lift and out as you lower. Do this eight times.

Plank to Pike

1. 

   Roll the ball from waist to shins for easier placement

   Place the yoga ball under your shins just below the knees. With palms flat on the floor and body straight in plank position, tighten your abdominal muscles.

2. Roll the ball to the tops of the feet, lift the butt in the air and bring the head between the arms, pointing down toward the floor, all in one movement. This should result in a pike position with the body in an inverted V shape.

3. Roll back to the first position slowly. Repeat at least ten times.

Tips & Warnings

• For best results, keep abdominal muscles engaged during each exercise.

• Add repetitions to each exercise as you become accustomed to them.

• If these exercises produce back pain or strain in any other part of the body, discontinue use and consult your physician.

References

• Spine-Health; Back Muscles and Low Back Pain; Peter F. Ullrich, Jr., MD; 2009
• Active.com; Stability-Ball Exercises to Build Strength and Flexibility; Mike Price; 2011
• Fitness Magazine; Our Top 8 Stability Ball Exercises; Lexi Walters; 2008