Back extension exercise

With multiple types of back exercises that you can work at home, we will now describe the back extension, the spine activating exercise (m.erector spine) that is one of the keys to proper posture.

Great exercise for people who sit for a long time, during which the concentration falls and their posture got rounded, which puts extra pressure on this muscle group. This exercise can help with low back pain, even though prior to performing of a particular exercise, you should always consult with an expert.

What do you need for this exercise?

You don’t need anything special to perform this exercise, just a usual rug because you will need to lie down on the floor with your stomach so that you don’t lie down on the floor. Just make sure that your base is not soft (bed is out of the game).

Start position of the exercise

Lie down with your stomach on the floor, legs are hip wide, front side of your foot is on the floor, relaxed. Hands are extended along the body, you can put them on the floor, relaxed or you can put them behind your head. Head in neutral position, in extension of the spine.

End position of the exercise

Body is extended, movement is done by lifting your body up from the base by activating spine muscles. Don’t lift your scapula blades, don’t lift your head up, this is an isolation exercise where we want little or no synergists (muscles that help to perform an movement).

Muscle breakdown

Muscle that performs the movement is m.erector spinae, and m.gluteus maximus along with muscles of abdominal region that are stabilizing the movement.

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