How to do a back extension exercise?
To perform a back extension exercise without a machine, follow these steps:
Lie facedown: Start by lying on a mat or a comfortable surface facedown, with your legs extended and your toes pointing away from you.
Hand placement: Position your hands either beside your head with your elbows bent or extended out in front of you, palms resting on the floor. Choose the hand placement that feels most comfortable for you.
Engage your core: Activate your core muscles by drawing your navel towards your spine. This engagement will provide stability to your lower back during the exercise.
Lift your upper body: Begin the movement by slowly lifting your upper body off the floor, using your lower back muscles. Keep your neck in a neutral position, avoiding excessive strain or tension.
Squeeze your glutes: As you lift your upper body, engage your gluteal muscles (buttocks) to provide additional support and stability to your lower back.
Focus on control: Lift your upper body to a point where you feel a contraction in your lower back muscles without compromising your form or straining your back. It's important to maintain control throughout the movement and avoid any jerking or sudden motions.
Lower back down: Slowly lower your upper body back down to the starting position, maintaining control and engaging your muscles. Do not let your body drop suddenly.
Repeat: Perform the exercise for the desired number of repetitions. Start with a lower number of repetitions, such as 8-10, and gradually increase as your strength improves.
Breathing: Breathe naturally throughout the exercise, but aim to exhale as you lift your upper body and inhale as you lower it back down.
Safety precautions: If you have any pre-existing back conditions or injuries, it's important to consult with a healthcare professional or a certified fitness trainer before attempting back extension exercises. They can provide guidance specific to your needs and help you perform the exercise safely.
Remember to listen to your body and stop the exercise if you experience any pain or discomfort. It's essential to maintain proper form and gradually progress in intensity and volume to avoid injury and achieve optimal results.
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