Procaryote
Back · Strengthening

Seated Lumbar Extension on Swiss Ball

Lumbar extension on Swiss Ball in seated position, 3 sets, 10 repetitions, controlled movement

Illustration of the Seated Lumbar Extension on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit on a Swiss Ball with feet flat on the ground. Slowly lean forward while keeping the back straight, then straighten up by gently contracting the lumbar muscles to return to the initial position. Control the movement carefully to avoid jerks and keep the pelvis stable throughout the exercise.

Tips: Keep the neck aligned with the spine and avoid excessive arching of the lower back. Breathe calmly and focus on the quality of the movement rather than speed.

Progression: Gradually increase the number of repetitions per set or add a slight pause at the top position as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
Swiss Ball
Starting position
Seated on Swiss Ball with feet on the ground
Clinical goal
Strengthen lumbar muscles to improve stability and posture
Also known as
lower back extension on ball, seated lumbar lift, Swiss ball lumbar extension

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Self-massage of the latissimus dorsi with a rolling pinSelf-massage of the latissimus dorsi with a rolling pin, 2 minutes per side Shoulder-height Load LiftShoulder-height load lift, 3 sets, 8 repetitions, moderate load Single-leg Romanian Deadlift on an Elevated LegSingle-leg Romanian deadlift, 3 sets, 10 repetitions per leg, tempo 2-0-2 Slam ball for lumbar stabilitySlam ball, 3 sets, 8 repetitions, focus on lumbar stability and trunk control Slow eccentric and fast concentric deadliftSlow eccentric/fast concentric deadlift, 3 sets, 8 repetitions, moderate load Snow Angel on the GroundSnow angel on the ground, 3 sets, 10 repetitions Standing Elastic Row for Scapular StrengtheningStanding elastic band rowing, 3 sets, 12 repetitions Standing Elastic RowingStanding elastic band rowing, 3 sets, 12 repetitions

See all back exercises →

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.