Stability-Ball Seated Lumbar Flexion Extension
Improve lower back mobility with seated stability ball flexion-extensions. Gentle, controlled movements promote flexibility and core engagement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup:
Begin by selecting a stability ball that is appropriate for your height. When sitting on the ball, your knees should be at a right angle with your feet flat on the floor.
Positioning:
Sit on the stability ball with your feet shoulder-width apart and flat on the ground.
Position your hips toward the edge of the ball for better stability.
Keep your back straight and slightly lean forward, engaging your core muscles. Your arms can rest at your sides or be placed on your thighs.
Movement (Flexion):
Start by gently leaning forward from your hips while keeping your back straight.
Allow your torso to bend forward while tucking your chin slightly to your chest.
Go as low as comfortable, feeling a stretch in your lower back and hips.
Hold this position for a few seconds, breathing deeply.
Return to Start:
Slowly return to the starting position by using your core muscles to lift your torso back upright.
Movement (Extension):
From the upright position, lean back slightly, arching your back while keeping your core engaged.
Ensure that your shoulders are relaxed and down, avoiding tension in your neck.
Hold this extended position for a few seconds, feeling the stretch in your back.
Return to Start:
Slowly return to the starting upright position.
Repetitions:
Repeat the flexion and extension movements for 8-12 repetitions, focusing on controlled motions.
Cool Down:
After completing your sets, take a moment to sit still on the ball, breathe deeply, and allow your body to relax.
Tips:
Maintain a slow and controlled pace throughout the exercise to avoid strain.
Ensure your feet remain flat on the ground for stability.
Keep your movements small and gradually increase your range as you become more comfortable.