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Reverse Extension

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Primary Muscles:
 
Erector Spinae (lower back)

back ext muscles

SecondaryMuscles: 
Gluteus Maximus,

 Difficulty Level: (3/10)   

scale 3

 Repetitions:    
     • 10-15 Reps - General toning 
  
   

 Instructions 

  • Kneel on the floor with the ball out in front of you.
  • Slowly roll your body onto the ball into you reach a press-up like position with your hands slightly wider than shoulder width part.
  • The ball should be position so that your hips and stomach are resting on top
  • Keeping your legs straight, gently raise the legs until a stretch is felt in the lower back
  • Momentarily pause and then lower the legs back the starting position

Teaching Points  

  • Keep the upper body still and do not lower towards the floor
  • Keep the legs straight
  • Breath out as your raise the legs and inhale as you lower
 Adaptations    Progressions