Here are various back extension exercises to incorporate into your exercise plan

Back Extension on the Swiss Ball

Your starting position is prone on the ball, feet on the floor and chest lowered. Rest your hands lightly on the ball.

Slowly raise your chest up off the ball. Raise your arms off the ball sideways, keeping your elbows slightly bent.

Lower your arms and chest slowly. You will feel this in the lower back. As you do this action try to focus on squeezing your shoulder blades together as you raise your back and arms. Make sure the movement is slow and controlled.

To make this exercise easier keep your hands lightly on the ball.

To make this exercise harder raise your chest off the ball with your hands out to the side, elbows bent. Reach your arms forward and pull them backwards drawing your shoulders blades together. Lower your chest to the start position.