Back Extension with the FLX Ball

SETUP

• Lie on your stomach in a prone positions and the FLX Ball under your chest.
• Laterally rotate the legs and place them hip distance apart.
• Press hips into the floor and hollow out your abs.
• Stack your hands at your forehead and keep the elbows wide.

ACTION

• Inhale, lengthen to lift your torso up in a spinal extension.
• Feel the length of the spinal curve rather than a “crunch” in the lower spine.
• Exhale, lower to your starting position.

REPETITIONS: 6-10 times.

VARIATION I: 

• Lengthen to lift your torso up in a spinal extension.
• Extend arms long in front of you, circle them out to your side, and continue to bring them back by your hips.
• Return hands to your stacked position and lower to your starting pose.
• Repeat 4-6 times.

Variation II: 

• Arms are in a 5^th position overhead.
• Feel the scapula pulling down your back as you lift torso up in a spinal extension.
• Keep arms there and watch out for lifting shoulders.
• Lower to your starting position pulling your abdominals in a co-contraction to protect the spine.
• Repeat 6-10 times.