Lower Back Extension Exercise
Author: Peter Kudlacz
This is an excellent exercise for the lower back that
is very simple to perform. This exercise requires no equipment and it
can be performed almost anywhere, even at your office. Many people neglect
to do exercises that focus on your lower back. Your lower back, Erector
Spinae, supports your upper body and affects almost every sport and every
day 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 or preventing lower
back pain.
If you sit on a chair all day, you may be experiencing
tight or sore back muscles. To eliminate these nagging minor pains, perform
this exercise 2-3 times per week consisting of 2 sets of 15 repetitions.
This is an exercise also recommended by chiropractors and doctors. I've
also seen variations of this exercise done in Pilates and Yoga. If you
do constantly have back pains, it is advisable that you consult with your
doctor before attempting this exercise.
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 slowly consisting of 12-15 reps,
2 to 3 times per week.
Variations
This exercise can also 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 and
safer. Using a vertical bench may also put undue strain on your back.
For more exercises and video exercise demonstrations,
visit <a href="http://www.popularfitness.com/exercise/index.shtml">Popular
Fitness.com
About the author: About the author: Peter Kudlacz is
the owner of <a href="http://www.popularfitness.com">PopularFitness.com
where you can find online fitness and golf programs, exercise instruction
guides, articles, resources and tips.
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