라이브러리로시작 
끝 
운동 라이브러리
Back Extension on Exercise Ball
A bodyweight spinal extension performed over a stability ball that strengthens the lower back with a long, supported range of motion.
등짐볼Spinal extension
주동근
척추기립근
협응근
대둔근햄스트링
장비
짐볼
패턴
Spinal extension
준비 자세
- 01Lie face down with hips centered on the ball.
- 02Brace the feet against a wall or floor, legs straight.
- 03Place hands behind the head or across the chest.
- 04Let the torso drape over the ball to start.
수행
- 01Raise the torso until the body forms a straight line.
- 02Squeeze the glutes and lower back at the top.
- 03Pause briefly without hyperextending the spine.
- 04Lower under control back over the ball.
체크포인트
- -Hips stay pressed into the ball throughout.
- -The spine extends smoothly, one segment at a time.
- -The head stays neutral, eyes toward the floor.
- -The top position is a straight line, not an arch.
흔한 실수
- -Hyperextending the lower back at the top.
- -Yanking the head up with the hands.
- -Letting the ball roll because the feet are unbraced.
- -Dropping quickly instead of lowering under control.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 20 reps.
- -Pause 1 to 2 seconds at the top for control.
- -Progress by holding a light plate against the chest.