Lower Back Extensions
Description
A strong lower back is a valuable commodity when it comes to the overall improvement of your daily functions. Millions of adults suffer from back pain and it tends to make everyday activities more difficult than they should be. Performing the lower back extension exercise is a very efficient method to strengthen the often problematic lower back region.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Position the padding on the extension platform just below the crest of your pelvis and hook your feet under the ankle supports.
- Inhale, cross arms across the chest and lower down slowly while envisioning that you are curling one vertebrae at a time until full spinal flexion is achieved. This method has been shown to be more effective than simply keeping the spine straight and flexing solely at the hips.
- Exhale and slowly extend each vertebrae one by one until your upper body and lower body are parallel with each other. Extending beyond this point - hyperextension - will increase the risk of sustaining an injury to the lumbar portion of the spine.
- Repeat until the desired number of repetitions are completed.
Variations
Holding a barbell across the chest while performing the lower back extension exercise will add weight and increase the difficulty.
Placing hands behind head with elbows facing the ground while performing the lower back extension exercise will also increase the difficulty of the movement.
To increase the difficulty of the lower back extension exercise even further, position your elbows to the sides while hands are behind your head.
Supermans
Description
This superman exercise - which is appropriately termed “the superman” for the close resemblance to a flying motion that the comic book hero is famous for - is an excellent way to strengthen the lower back without the use of bulky equipment. The convenience of not requiring equipment makes performing the exercise possible when following an at-home strength training program.
Video
The Superman Exercise Video Is Coming Soon!
Execution
- Lie face down on the mat with arms extended overhead.
- Simultaneously elevate the arms and legs until a contraction is felt within the lower back. Briefly hold the position.
- Lower back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The difficulty of the superman exercise can be reduced by elevating only one arm and one leg at a time. For example, the right arm and left leg would elevate simultaneously. The following repetition would then be the left arm and right leg - always be alternating between the two.
