Jackson Sayers, B.Sc. (Kinesiology), discusses how to increase lower back strength.
Loading the player...Low Back Strength Exercises on a Stability Ball Jackson Sayers, B.Sc. (Kinesiology), discusses how to increase lower back strength.
Featuring Jackson Sayers, B.Sc. (Kinesiology)
Duration: 1 minute, 32 seconds
This is a very good motion for your low back, your large gluteal muscles in your bum, your hamstrings, and for your upper back.
I've been on the ball since the late 80s and what I've found it to be is a very good tool for just making the muscles work a little bit harder than naturally on the ground. I also like to have a couple of dumbbells under my hands because it elevates my upper body to be in a nice straight line with my lower body.
Some of the problems we sometimes get is we'll be in this position and as you can see your body's not at a very good angle. What I find is that these dumbbells work really well to keep your body at a good angle, and they're also very easy on your hands. I get into position, and the first thing that I do is I tighten up my stomach, I squeeze my bum, and I try and hold that position.
And what you'll find is you can hold it for 10, 15 seconds in the beginning, work up to doing 30 seconds, work up to doing a minute. This can take anywhere between six weeks to six months.
The key is that you focus on being in a very nice straight position, your hamstrings are slightly engaged, your bum muscles nicely clenched and your stomach muscles, you're keeping them in a very contracted fashion.
The problems we're going to experience with this motion are centered really around the low back, and you want to be careful that you don't put too much pressure on the low back. So stay in a nice position, focus on the muscles you want to focus on, and work up gradually to doing up to a minute.
Local Practitioners: Kinesiologist
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