Lower
Back Extension
This
is an exercise for the
lower back that is simple to perform and can be done almost anywhere
and
requires no equipment. Your lower back, Erector Spinae, supports your
upper body
and affects almost every activity that you do. It is important that you
exercise
this part of the body.
The
lower back extension is probably the best exercise for strengthening
your lower back as well as eliminating lower back pain, loosening tight
or sore back muscles that may be caused by sitting on a chair all
day.
This
exercise is also recommended by chiropractors and doctors. If you
do suffer form lower back pain it would be advisable that you check
with
your doctor or chiropractor before attempting this or any exercise.
I've
also seen variations
of this exercise done in Pilates and Yoga.
Method
of Performance
- Lie
down on a mat or carpet
with your stomach to the floor, keep your arms and hands flat at your
sides
and legs extended like in a standing position, but lying down.
- Slowly
raise
yourself up from your torso (using your lower back muslces) as far as
you can go but do not over-extend yourself (basically at a 45 degree
angle).
Just to the point where you feel comfortable and you are receiving the
maximum benefit. Remember to tighten your buttocks when lifting
yourself
from the ground and concentrate on working the lower back. Hold this
position for about 3 seconds or sow.
- Now
slowly lower
yourself back to the floor in the same manner.
- Don't
forget to breathe. Inhale as you raise yourself, exhale as you lower
ourself.
- Do
about 2 slow sets of
12-16 reps, 2 to 3 times per week.
Watch my free video
here
Variations
This
exercise can be done
on vertical benches or holding onto extra free weights. The exercise
done on a
vertical bench is much more difficult. Personally, I do
not feel that it is necessary to perform this exercise on a vertical
bench
since doing it on the floor is just as effective. Using a vertical
bench
may also put undue strain on your back.
