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Back Extension

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Back Extension

                                                                 


Primary Muscles:
 
Erector Spinae, Quadratus Lumborum

back ext muscles

SecondaryMuscles: 
Tranverse Abdominals, Lumbar Multifidus, Obliques

Difficulty Level: (2/10)   

scale 2

Repetitions: 
     •
 10-15 Reps - General toning
 
    

 Instructions 

  • Lie in the prone position with your hands underneath your forehead.
  • Keeping your feet on the ground with your toes pointing inwards.
  • Slowly raise your chest off the floor until you feel a slight stretch in the lower back.
  • Exhale as you come up and inhale as you return 
Teaching Points 
  • Pretend your are holding a tennis ball between the chin and the chest 
  • Keep your face looking on the floor
  • Do not push the stomach into the floor to aid the lift.
  • Use a slow and controlled movement.
  • Do hyperextend the back (overarch)   
 Adaptations 
  • Place your arms on the mat out in front of you and do maintain contact with the ground
 Progressions 
  • Raise your feet off the ground at the same time as you raise your chest.