[su_box title=”High Back Extensions on Exercise Ball” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Engages your core, strengthens lower back, and increases balance.
Start by lying on top of your exercise ball, face down, your hips centered on the middle of the ball. Begin by squeezing your glutes. Then, lift your arms and torso as long and high as possible, still squeezing your glutes so as to not overly “crunch” into the lower back. Gently lower down and repeat for 10 to 15 reps, taking breaks as needed. Relax in Child’s Pose when finished to release the lower back.[/su_box]
[su_box title=”Down-Low Back Extensions” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Engages your core, lower back, and upper back; improves posture.
Start by lying face down on the mat with the ball between your hands. Start by squeezing your glutes, then reach your arms and chest as long and as high as you can, keeping your feet on the floor. Make sure to keep your shoulders far away from your ears as you reach. Hold the lift for 2 to 3 seconds and gently lower back down. Repeat for 10 to 15 reps.[/su_box]
