How to Do Back Extension Exercises

Back Extensions Machine – What Is It?

The back extension machine is a type of exercise used to strengthen the muscles of your lower body. It’s mainly used to build strength in the core and abdominal area. You can perform these exercises while lying down or standing up. They are often performed with weights, but they can also be done without them if you’re not strong enough for that yet.

How To Do Back Extension Exercise?

You need to lie face down on the machine. Place one hand behind your head and place it against the edge of the table. With your other arm, grab hold of a barbell with both hands and pull yourself up until you reach shoulder height. Hold for several seconds then slowly lower yourself back down until you’re sitting upright again. Repeat this movement 10 times.

When performing back extensions, make sure you keep your spine straight throughout the whole movement. If you don’t do so, your neck will hurt after doing this exercise.

Why Should I Do Back Extensions?

There are many reasons why you should do back extensions:

It strengthens your lower body muscles which helps prevent injuries such as back pain and muscle strains. It builds endurance and improves balance.

It’s an all-round exercise that targets several muscle groups at the same time. There is no need to go to the gym and spend any money for special equipment. Your body is your only expense!

Athletes find it useful when they do several types of physical activity such as running because it strengthens their muscles in the lower half of their bodies. This helps them prevent tiredness and pain in the future.

Another benefit to this exercise is that it forces you to focus on your breathing. When lying on the floor, you must make sure that you don’t hold your breath otherwise you’re increasing the chance of fainting or hurting yourself. You need to inhale and exhale at a steady pace.

Doing back extensions on a regular basis can lead to several positive outcomes in your life. Not only does it increase your lower body strength and endurance, but it can also give you a heightened sense of awareness and alertness.

Be sure to warm up before doing this exercise because it helps prevent muscle pulls and other ailments that might happen if you don’t.

The back extension machine is an essential equipment at the gym that many people tend to ignore. If you do this exercise regularly, you’ll enjoy several benefits that can help improve your quality of life.

You should do this exercise after you’ve warmed up and your whole body is ready for the challenge. If you’re going to use weights, don’t lift too much because that can cause injury. Remember to stretch before and after doing this exercise, especially if it’s your first time.

This back extension machine can be found in most gyms. It’s helpful if you want to improve your lower body strength and endurance while avoiding any serious injuries. Start out by doing this exercise on a regular basis and you’ll start to enjoy the benefits of it in no time.

Sources & references used in this article:

Do exercise balls provide a training advantage for trunk extensor exercises? A biomechanical evaluation by JDM Drake, SL Fischer, SHM Brown… – Journal of manipulative …, 2006 – Elsevier

Effect of pelvic stabilization and hip position on trunk extensor activity during back extension exercises on a Roman chair by RA da Silva, C Larivière, AB Arsenault… – Journal of …, 2009 – ingentaconnect.com

Are All Hip extension exercises created equal? by BM Contreras, JB Cronin, BJ Schoenfeld… – Strength & …, 2013 – journals.lww.com

Relative effectiveness of an extension program and a combined program of manipulation and flexion and extension exercises in patients with acute low back … by RE Erhard, A Delitto, MT Cibulka – Physical Therapy, 1994 – academic.oup.com

Exercises for chronic low back pain: a clinical trial by F Johannsen, L Remvig, P Kryger, P Beck… – Journal of Orthopaedic & …, 1995 – jospt.org

Spinal extension exercises prevent natural progression of kyphosis by JM Ball, P Cagle, BE Johnson, C Lucasey… – Osteoporosis …, 2009 – Springer