Low Back Strengthening Exercises
Lower Back Exercises on the Bosu Ball
Low Back Strengthening Exercises are important for overall core strength. Below are some lower back exercises on the Bosu Ball.
Because the Bosu Ball is slightly unstable, your lower back and core muscles will work a little harder just to maintain your stability. And, because the Bosu Ball is contoured, you will have more range of motion than if you performed these exercises on the floor.
If you don't have access to a Bosu Ball, no worries try these back exercises on the floor.
Lower Back Exercises on the Bosu Ball #1:
Regular Back Extensions
Starting Position: Begin by lying face down on the Bosu Ball and place your hands behind your head.
Form: Exhale and lift your chest off the ball. Hold briefly at the top of the motion and then slowly return to the starting position.
Personal Trainer Tips: Keep your knees straight throughout this exercise. Try only to move your trunk, not your legs.
Your position on the ball will affect the range of motion and muscle work. The more your lie towards the side of the ball by your head, the more range of motion and more muscle work you will feel.
Lower Back Exercises on the Bosu Ball #2:
Back Extensions with Rotation
This exercise is similar to the above exercise. The difference is the rotation at the end of the motion. This is a great core exercise for golfers.
Starting Position: Begin by lying face down on the Bosu Ball with your hands behind your head.
Form: Exhale and lift your chest off the ball. As your body gets just above parallel to the floor rotate your body to one side as far as you feel comfortable.
Slowly return to the starting position, and then lift and rotate to the opposite direction.
Personal Trainer Tips: This is a challenging exercise because it requires good flexibility and good strength. It is important to master the regular back extension exercise above before attempting this exercise.
Perform 5-15 repetitions on each side and then rest.
Lower Back Exercises on the Bosu Ball #3:
Super Man Back Extensions
The Super Man back extension is more difficult than the regular back extension because the arms are extended over your head.
When the arms are overhead, there is a longer lever so more weight is placed on the lower back muscles, and your shoulder stabilizers must work harder to keep your arms overhead.
Starting Position: Begin by lying on the Bosu Ball with your arms straight over your head.
Form: Keeping your arms straight over your head, exhale and lift your chest off the ball. Hold briefly at the top and then slowly return to the starting position.
Personal Trainer Tips: Move in a slow and controlled manner. Perform 8-15 repetitions and then rest.
Summary
Low back strengthening exercises can be done on the floor, a full exercise ball, or even the half ball.
After working your lower back muscles, it is a good idea to stretch your lower back.
The Bosu Ball is a good piece of core exercise equipment that can be used in a variety of ways, but if you don't have access to don't worry. The important point is to perform low back strengthening exercises on a regular basis to keep your core strong and your spine healthy.
Yours in Health,
Dr. Charles PT/PT
Learn More Low Back Strengthening Exercises
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