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Back · Strengthening

Lumbar extension on SwissBall with bent arms

Lumbar extension on SwissBall, bent arms, 3 sets, 10 repetitions

Illustration of the Lumbar extension on SwissBall with bent arms exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie face down on the floor with your abdomen resting on a SwissBall, arms bent in front of you. Slowly lift your torso by contracting the lower back muscles, keeping the pelvis stable and the neck aligned with the spine. Lower back down gently to the starting position without completely releasing the tension.

Tips: Keep movements controlled and avoid excessive arching of the back. Breathe regularly and keep your gaze toward the floor to protect the neck.

Progression: Gradually increase the number of repetitions per set or add a slight pause at the top position when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
SwissBall
Starting position
Allongé sur le ventre sur SwissBall, bras fléchis devant
Clinical goal
Renforcer les muscles extenseurs du bas du dos
Also known as
extension du dos sur ballon, renforcement lombaire sur SwissBall, extension lombaire bras pliés

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.