Back extensions strengthen and stretch the lower back muscles, providing stability and relieving stress. They can be done standing or lying down, with or without weights, and are recommended for those concerned about injury. Pain should be avoided and medical advice sought if necessary.
A back extension is a strength training exercise designed to help strengthen the extensor muscles of the back. When done correctly, it actually helps stretch and strengthen your lower back muscles. This provides stability to the back and helps lift the torso into a proper and supportive shape that relieves the back of unnecessary stress.
A posterior extension can be performed lying down or standing up. People who have lower back problems or age related problems may prefer to try this exercise while standing. The foot version is best for osteoporosis prevention, particularly for postmenopausal women. Runners and cyclists tend to prefer the lying down version of this exercise for optimal conditioning and strength training.
For people who need or want to get started more easily, doing backup extensions is ideal. This is recommended for anyone who is concerned about injury. Over time, as the back gets stronger and additional bone mass has been developed, higher repetitions and the addition of some weights may be recommended.
To perform a standing back extension, a person should begin by standing with their back against a wall. A small 8-inch (20.32 cm) rubber ball should be placed between the lower back and the wall. Another rubber ball should be placed between the knees. The hands should hang at the sides with a dumbbell in each hand; The weight of the dumbbells should be heavy enough to “feel” but not heavy enough to cause undue strain.
With the feet placed in front of the body, the person should squat at a 90 degree angle, with the knees and thighs parallel to the floor. Then the legs should be straightened to the starting position, pressing the weight of the body on the heels. The knees must not be locked. The back should be lengthened and the abs should be held tight with each movement.
To perform a back extension while lying down, the person should find a padded bench that has feet that can be anchored to the floor. You will also need to make sure there is enough room to lean or lower the movement. The person should lie face down on the bench with the torso hanging off one end. The lower body must remain tight for balance.
The hands should be together behind the head and the person should bend at the waist in an up and down movement that is smooth and controlled. For added resistance, small weight plates can be added, to hold them behind the neck. This should only be done by people who are sure they are strong enough to handle the extra weight.
The most important thing to remember is that none of these exercises should be painful. Anyone experiencing pain should stop and consult their personal trainer or doctor.
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