All kinds of back extensions should be done slowly and controlled. Avoid rapid movements as this can lead to injury.
Position yourself on the pilates ball, place stomach down on the ball. Straighten your legs.
Lift your upper back, pressing hips down. Keep your head and neck neutral.
Hold the position a few seconds.
Lower controlled to starting point.
Note that this exercise also can be done without pilates ball. Lay down on the floor, on a mat. The execution of the exercise is the same.
