The back extension exercise is a manoeuvre utilized to work the erector spinae and other smaller stabilizing muscles of the back. Strengthening these muscles is important for a variety of reasons.
It exercises properly will reduce the likelihood of injury and ensure that the target muscles are being worked.
This exercise is not safe for all individuals; there are important things to consider before performing the exercise.
This exercise will increase your ability to coordinate movement through your lower back. Other improvements include a stronger back and a back that has more endurance. Overall, these positives lead to better overall back posture, important for the prevention of back injury
Some individuals should avoid the back extension exercise. Those who have a herniated disc should avoid this exercise as it may increase intervertebral pressure.
Individuals who have sensitive spinal nerves should also avoid this exercise unless otherwise advised by a doctor.
Individuals who are extremely overweight or have poor back control may not be able to do this exercise correctly and are prone to arching during the exercise.
These people may be better served by using a back extension machine until their backs can handle a higher workload.
You use these muscles anytime you pick up an object from the ground. They are also key muscles in maintaining good posture.
Safety and Precautions
Do not use this machine if you have a herniated disc. If you have any back problems, talk to your doctor or physical therapist to see whether this exercise is appropriate.
Muscleengagement is the same as picking up a heavy object from the ground. If you have been told to restrict such activities, you should not use this machine.
One criticism of this machine is that it isolates the lower back muscles too much so your other muscles don’t assist to protect your back sufficiently. If you feel any back pain or discomfort when doing this exercise, stop.
What is back extension good for?
Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spine, which supports the lower spine. Back extension also works the muscles in your butt, hips, and shoulders. … You can also do back extension as part of your core workout.
Are back extensions necessary?
Anchor and strengthen your roots by gaining flexibility of the spine. Back extension is one of the most needed motions of the spine to improve posture and to keep balance within the body. Unfortunately, it’s also one of the most commonly left out motions throughout the day.
Is back extension machine safe?
Repeatedly flexing your lower back under a load can cause injury to the lumbar discs, and the rigid position the machine holds you in doesn’t allow your core, glutes, and hamstrings to contract as they should to protect you.
Today we are going to refocus on core exercises, specifically, ones that work the erector spinae muscles of the back also referred to as back extension muscles. These muscles play a key role in providing stability during many of the activities you love to do.
Importance of having a strong core
The muscles of your core – the muscles of the abdomen and back – are just like all of the other muscles in your body. Training these muscles to contract against increasing resistance will increase their ability to either create or resist motion of your upper body.
The abdominals get all of the buzzes when talking about the core, but the muscles of the back are arguably more important. Strong back muscles are critical in maintaining spine health, assisting in keeping good posture, and can even reduce the prevalence of low back pain
Many barbell and dumbbell exercises target the back muscles, such as the deadlift and the squat. Since these are compound movements involving many muscles, it is not always easy to tell which muscle group is the weak link preventing you from lifting heavier.
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