Stability Balls: Is it ok to use them?

[Dean]

At the place I work out at they don't have a Roman Chair for me to do my back extentions on, nor do they have a bench high enough. One of the trainers there showed me how you can do back extentions on a stability ball and how I can do them holding weights as well. I find some problems with this. First, it's hard to get the right pelvic positioning on the edge of the ball in the same way that you are supposed to have your pelvis resting at the edge of the bench. Another problem is back posture while doing back extensions. It's my understading that you should try to keep your back straight or arched and bend only at the hip. The problem that I find with doing them on the stability ball is that when I go down the curvature of the ball forces me to curve my back on the way down and then when I go up, I have to straighten my back again. The last problem that I have is making sure my back doesn't go any higher than parallel to the floor because my legs are at an angle to the floor to begin with. So, I'm wondering:

1. Am I right in thinking these are problems with the stability ball and the stability ball shouldn't be used for back extentions.

or

2. Can the stability ball be used to do back extentions and it's just that I'm doing the exercises wrong? If so, how should I use the stability ball to do back extensions (with and without weight)?

3. If I can't use the stability ball and there is no bench available are there other exercises I can do that will strengthen the lower back before I go to good mornings and deadlifts? Or should I just find another place to work out at that has a bench for back extentions?

Cheers,
Dean

[Thomas Kurz]

The problem that I find with doing them on the stability ball is that when I go down the curvature of the ball forces me to curve my back on the way down and then when I go up, I have to straighten my back again. The last problem that I have is making sure my back doesn't go any higher than parallel to the floor because my legs are at an angle to the floor to begin with. So, I'm wondering:

1. Am I right in thinking these are problems with the stability ball and the stability ball shouldn't be used for back extentions.

Very likely, yes. I guess that on the stability ball, because of that curvature, one could do correctly back extensions within only half of the usual range of motion.

The back should not go higher than being in line with the thighs. On the back bench that is about parallel to the floor. In other set-ups the back may be at a different angle to the floor.

2. Can the stability ball be used to do back extentions and it's just that I'm doing the exercises wrong? If so, how should I use the stability ball to do back extensions (with and without weight)?

I think than doing back extensions with weight on the stability ball is a waste of time. There are more effective and safe exercises. Doing back extensions without weights may be ok, as those could be done as just a more challenging version of extensions on the floor.

3. If I can't use the stability ball and there is no bench available are there other exercises I can do that will strengthen the lower back before I go to good mornings and deadlifts? Or should I just find another place to work out at that has a bench for back extentions?

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