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 as far as you can go but do not over-extend.
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. Now slowly lower
yourself back to the floor. Don't forget to breathe. Do about 2 sets of
12-24 reps, 2 to 3 times per week.
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.
Video
demonstrations of back exercises
