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Breakthrough Fitness

Movement Monday: Stability Ball Back Extension


We’re doing a stability ball back extension. Everyone has one of these sitting around (probably deflated) in your closet, but this is the perfect time to bring it out. Stability balls are a great training tool; let’s finally put that guy to good use.


Stability Ball Back Extension: The Basics

Position yourself on your knees with the stability ball directly in front of you. Brace your feet with a couple of heavy dumbbells (so they won’t move) and lift your knees slightly off the ground. Place your hands behind your head.

Make sure your back is straight, not over- or under-flexed, and hold this position for about 30 seconds.

For some of you, this might be enough of a workout as-is. That’s fine. Start off here to build the strength around your core. 

Once you’re ready to progress, you can start the back extension portion. Lower your upper body so that your spine is contoured around the stability ball. Stop before your chest hits the ball and come back up to your starting position. Contract your glutes during this move to help give you some balance.


What This Does

When most people hear the word “core” during their workouts, they think about their abs, maybe their obliques. But hardly anyone thinks of their back muscles.

Your core actually wraps all the way around your torso, so neglecting your back muscles makes them weak. Pair this with the sedentary, desk-job lifestyle that most of us have, and you have the perfect recipe for back pain (sound familiar?). 

Strengthening those lower back muscles provides more support to your spine, which should help undo all the damage caused by that office chair.


Keep Moving!

Don’t just focus on the “popular” muscles, you have others that need to be worked, too!

Add the stability ball back extension into your workout regimen but make sure you get some active movement during your day as well. Get up from your desk, stretch, and maybe do a little office yoga to get the blood pumping.