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Back · Strengthening

Lumbar Extension on SwissBall with Arm Elevation

Lumbar extension on SwissBall with arm elevation, 3 sets, 10 repetitions

Illustration of the Lumbar Extension on SwissBall with Arm Elevation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie face down with your abdomen resting on a SwissBall, feet firmly anchored on the ground. Keeping the pelvis stable, slowly lift the torso and arms forward, maintaining the neck aligned with the spine. Gently lower back to the starting position without losing control.

Tips: Contract the lower back muscles without excessive arching. Keep your gaze toward the ground to avoid straining the neck. Breathe regularly throughout the movement.

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
SwissBall
Starting position
Lying face down on a SwissBall
Clinical goal
Strengthen the extensor muscles of the lower back
Also known as
back extension on ball, lumbar extension with ball, lumbar strengthening on SwissBall

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.