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The following exercise work a range of muscles across the upper and lower back. Use the quick links below to access the desired exercise:

Exercise

Part of the body worked Difficulty level (out of 10) 
Back Extension Works the lower back and core muscles scale 2 2/10
Supermans Works the lower back scale 2 2/10
One Arm Row Works the upper back scale 3 3/10

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. 

Supermans


Primary Muscles:
 
Lower Back, Gluteals

superman muscles

SecondaryMuscles: 
Abdominals, Deltoids
 

Level of difficulty: (2/10)

scale 2

 Repetitions:  
    10-15 Reps - General toning
  
 

 Instructions   
  • To begin, lie straight and face down on the floor or exercise mat. 
  • Your arms should be fully extended in front of you.  
  • Using one arm and leg at a time. Simply elevate your left leg and right arm simultaneously until you feel a stretch in the lower corner of the back. 
  • Hold momentarily and then lower arm and leg together. 
  • Repeat the exercise on the right leg and left arm 
Teaching Points  
  • Don't rock the hips  
  • Avoid hyperextension of the back (a big arch) 
  • Exhale as you raise the arm and leg and inhale as you lower 
  • Keep the limbs straight throughout the movement  
  • The arm should stay in line with the shoulder and the leg should stay in line with the hip 
 Adaptations  
  • Lift one arm but leave both leg on the floor 
  • Alternatively, raise one leg and leave both arms on the 
 Progressions  
  • Lift both arms and legs off the ground together 
  • Hold a light weight in each hand 

One arm Row


Primary Muscles:
 
Latissimus Dorsi (Lats)

onearm muscles

SecondaryMuscles: 
Rhomboids, Teres Major, Trapezius, Biceps Brachii

Difficulty Level: (3/10)   

scale 2

Repetitions:  
     • 1 0-15 Reps - General toning 
  

 Instructions 

  • Position yourself so that one knee and hand is on a bench or chair. 
  • Place a dumbbell in the free hand and ensure your other leg is outstretched in contact with the floor  
  • Bend forward keeping your back level with the ground. 
  • Keep your non-working hand on the bench for support. 
  • Start with the weight down by your side keeping your palm facing your body. 
  • Steadily lift the dumbbell by your side bringing your elbow past the back 
  • Slowly lower the dumbbell back to the starting position. 
Teaching Points  
  • Keep the back straight and avoid dropping your shoulder before lifing the weight 
  • Keep each repetition under control at all times. 
  • Do not lock the elbow between each repetition 
  • Keep the head in line with the spine 
  • Exhale and you pull the weight towards you and inhale as you lower the dumbbell to the floor. 
  • Engage the stomach muscles throughout
     
 Adaptations  
  • Decrease the weight  
  • Decrease range of movement 

Progressions

  • Use a heavier weight 


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