Back extension exercises are an excellent way of exercise that makes you feel having fit and healthy spine. The back extension with ball exercise not only helps condensing pain, tautness and inflexibility but also makes you feel young and full of liveliness. But while doing the exercise keep in mind one thing that if the exercise is not performed correctly that it may disturb your spine and create more problems. So here I am to help you out by giving you the right steps to perform the exercise correctly.
- Take a ball. Place the ball in front of a wall at such a distance that when you lie down on the ball your torso should be resting on the ball.
- Position your feet across the wall so that it helps balancing your body.
- Place your both arms on the back of the head supporting it and the head facing downwards.
- Now slowly start lifting your head, torso and spine at an angle of 30 degrees from the start position.
- During the practice of the above step exhale.
- Now after raising the head and spine at an angle of 30 degrees try to stretch your spine and torso more, say at an angle of 45-60 degrees, depends on body to body. Keep exhaling during this step too. Seize this position for a few seconds.
- While doing the above step keep balancing the ball.
- Now slowly come to the initial position and inhale while coming to the start position.
- Perform 10-12 repetitions of the above steps.
