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Back · Strengthening

Resisted lumbar flexion-extension on SwissBall

Resisted lumbar flexion-extension on SwissBall, 3 sets, 10 repetitions

Illustration of the Resisted lumbar flexion-extension on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit on a SwissBall with the spine in a neutral position. Slowly roll your back vertebra by vertebra forward into controlled flexion, keeping the pelvis stable, then gently unroll to return to the upright position.

Tips: Keep the movement slow and controlled to mobilize each lumbar segment effectively. Ensure the pelvis does not tilt to protect the lower back.

Progression: Gradually increase the number of repetitions or add slight resistance with your hands on your thighs as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Seated on SwissBall with neutral spine
Clinical goal
Strengthen lumbar muscles to improve lower back stability and mobility
Also known as
lumbar flexion on ball, lumbar extension on SwissBall, lumbar rolling on 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.