This exercise stretches and strengthens the muscles in the lower back. She is usually done in the gym on a special piece of equipment. In the low position, the erector spinae, square rupee (quadratus lumborum), and thoracolumbar fascia are stretched. Then, when the body comes back up, the back muscles and hamstrings should contract. Use the back extension to complement brunches or sit-ups and to balance the mid-body. Many people forget about the muscles in the lower back, while strength and endurance in these muscles are necessary to prevent low back pain.
How to do the back extension
Adjust the supports of the appliance so that they rest on the outside. The flat areas should support the hips and pelvis, but make sure that the upper body is not supported. Start in a neutral or slightly stretched position, then lower the torso by bending from the waist. Go as far as the back and hamstrings allow. Then move back up and return to the starting position.
Do it well
Make a controlled movement, without a spring or pendulum at the end.
Warning
Even the light version of this exercise puts a lot of strain on the lower back. Stop if you feel pain during the movement.
Variations of the back extension
Light
Lie on your stomach on the floor instead of on the machine. Place the hands next to the back and lift the head, neck, shoulders and chest off the floor. This variant works the same muscles as the standard exercise, but does not require any special equipment.
Heavy
If you can lift your own body weight for three sets of 10-12 reps, you can try a back extension with weights. Grab a weight plate and hold it in front of your chest during the exercise. For safety, please place the disc on the floor at the end of the set before getting off the unit.
Active muscles
- Erector spinae
- Multifidus
- Quadratus lumborum
