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Back · Strengthening

Lumbar Extension on Swiss Ball with Shoulder Abduction and Bent Arms

Lumbar extension on Swiss Ball with shoulder abduction and bent arms, 3 sets, 10 repetitions

Illustration of the Lumbar Extension on Swiss Ball with Shoulder Abduction and Bent Arms exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie face down on a Swiss Ball, with arms bent and abducted. Slowly lift the torso while keeping the pelvis stable and the neck aligned, then gently lower back down controlling the movement.

Tips: Keep your gaze towards the floor to maintain a straight neck and avoid excessive arching of the lower back. Contract the lower back muscles without forcing on the spine.

Progression: Gradually increase the number of repetitions or hold the top position for a few extra seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Lying face down on Swiss Ball with arms bent and abducted
Clinical goal
Strengthen the lumbar extensor muscles
Also known as
lumbar extension on ball, lower back strengthening with shoulder abduction, back extension on Swiss Ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.