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266 S 7th St. Suite B Indiana, PA 15701

Back Exercises

SWIMMERS STRETCH (on exercise ball)

Lift one arm and the opposite leg, then alternate sides while balancing on the exercise ball.

BRIDGES (with exercise ball)

Lie on the exercise ball, raise back side up and squeeze buttocks tight at top and slowly lower to floor.

EXTENSION BALANCING (with exercise ball)

[SUPERMAN] Arms up / Legs down.  Hold arms up and alternate legs while balancing on the exercise ball.

Then, repeat Legs up / Arms down and alternate arms while balancing on the exercise ball.

WALL SQUATS (with exercise ball)

Place the exercise ball against the wall.  Lean against the ball, cross your arms over your chest, and squat down until your thighs are parallel to the floor.  Then raise up slowly.


Lie on the floor, tighten abdominal muscles and press lower back into the floor.  Hold for 5 seconds and repeat.

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