Exercise Ball Back Extension with Rotation

Setup

1. 01Lie face down with your hips centered on the ball.
2. 02Brace the feet against the floor or a wall base, slightly wider than hip width.
3. 03Place the fingertips behind the head with elbows wide.
4. 04Drape the torso over the ball to the flexed start position.

Execution

1. 01Extend the spine to raise the torso to a straight line.
2. 02At the top, rotate the chest to one side, leading with the shoulder.
3. 03Rotate back to center while staying extended.
4. 04Lower over the ball and alternate the rotation side each rep.

Checkpoints

• -Rotation happens at the top, from the trunk, not the arms.
• -Hips stay square on the ball while the chest turns.
• -Extension height stays consistent on both sides.
• -The neck follows the chest rather than twisting alone.

Common mistakes

• -Flinging the elbow across instead of rotating the ribcage.
• -Letting the hips roll on the ball with the rotation.
• -Losing extension while turning.
• -Rotating on the way up rather than after reaching the top.