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Core exercis of the month, Ball Back Extension
5 Oct 2007
This exercise will help to strengthen the muscles of the lower back.
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Start/Finish Position
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Mid point
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Muscles Activated
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Primary Muscle
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Secondary Muscles
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Erector spinae
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Rombiods
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Gluteal muscles
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Deltiods
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Trapezius
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Hamstrings
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Technique
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1. Lie on your front on a Swiss Ball with your legs over shoulder width apart (placing your feet against a wall may help with balance).
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2. Have the ball situated at the belly button
3. Lean over the ball and place your hands onto your temples
4. Then contract your back muscles and move your head, shoulders and chest away (upwards) from the ball. Breathe in as you do this.
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5. Rise until your neck, spine, and upper legs are in alignment.
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6. Hold for 3 seconds and then lower yourself back onto the ball Breathe out as you do this.
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7. Then repeat for the correct number of repetitions.
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Where to feel the exercise
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On the lower part of the back.
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Dan Bennett
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We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.
Our local area is generally a 30 minute drive from Burgess Hill this includes.
Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.
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