Ball Spine Extension
Beginner (3/10)Small Ball
Position: ProneEnergy: 3/10~60s
Cueing
Prone, ball under sternum; inhale extend spine over ball; exhale lower; use ball for support and range.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus Lumborum
Secondary Muscles
Latissimus DorsiTrapeziusRhomboidsSternocleidomastoid
Regressions
Small extension; no ball; stay grounded.
Progressions
Lift arms off floor; hold peak extension; slow tempo.
Common Errors
Neck strain; lower back pinching; ball rolling.
