Do two sets of 15 reps of each, three times a week. Bonus: A strong back also helps prevent aches and improves posture, so you’ll look better in any outfit.
Back Extension
A: Lie with abdomen on ball (available at most sporting goods stores), with upper body and neck parallel to floor. Place hands behind head and rest feet wider than shoulder-width apart on floor behind you. B: Slowly raise upper body so that chest is several inches higher than ball. Hold for 3 seconds. Return to starting position and repeat. Don’t …raise back higher than is comfortable Tip: If you’re struggling to keep the ball steady, do this move with feet against a wall.
Reverse Back Extension
A: Lie with pelvis on ball. Place hands beneath shoulders on floor in front of ball. Rest feet on floor behind you. B: Slowly lift legs, keeping knees straight, until ankles and back of head are in line. Hold for 3 seconds, then return to starting position and repeat. Don’t…raise legs higher than head
Child’s Pose With Twist
For a back stretch, kneel behind ball with palms on top of it. Sit back onto heels and roll ball forward so head is between arms. Hold for 30 seconds. Roll ball and twist to right as shown above. Hold for 30 seconds, then repeat to left side just once. More from Prevention: Stretch AwayBack Pain
