Extending your back in a machine is the best way to strengthen your lower back

Extending your back in a machine is the best way to strengthen your lower back.

The back is a very important part of every person’s body.
If weak muscles are attached to it, then posture begins to suffer seriously, and the spine becomes bent. To keep your back muscles always in good shape, it is recommended to regularly perform back extensions in the simulator. This exercise will help improve her condition if done correctly. Regular back extensions, which are often called hyperextensions, can be performed on special sawhorses. Here, the work includes not only the lower back, but also the hamstrings and buttocks. The latter muscles are tense due to the need to keep your body in a level position when your back lowers and rises during the exercise. The main purpose of back extension is to create an auxiliary load on the lower back. With this exercise, you can strengthen your back so well that it will become virtually immune to injury. This is especially important for athletes who constantly perform squats and deadlifts.

What are trainings for?

The back muscles support the spine in the correct position

Strong muscles are needed for the spine to cope with heavy loads. The function of maintaining it is assigned to the internal muscles. They ensure the desired position of the spinal column. Pumping the back muscles properly is only possible in the gym.

Proper exercise helps you lose weight, as well as reduce the risk of developing intervertebral hernia, osteochondrosis, and scoliosis.

Correct technique

Some gyms use conventional machines called “Roman chairs” to work out the back.
On it, an athlete can work out both the back and the back of the legs equally well. Some of these machines allow you to bend your legs at the knee joints, which allows you to concentrate all the load on the hamstrings. Normal back extension occurs as follows:

You need to lie face down on the highest bench. In this case, the torso hangs from one end. After this, you need to find a position such that the end of the bench does not press on the groin area. To do this, the hands rest on the floor, and the athlete selects a comfortable position for himself. You may need to place a towel or something soft on the bench.

You should pay attention to the fastening of the legs. They are secured with straps that are tied to the bench. You can also use the help of a friend to hold them. In any case, you need to make sure that the bench will not tip over.

For convenience, arms are crossed on the chest. Then the torso is raised so that it is parallel to the floor. At the top point of the amplitude you need to feel the maximum tension.

After exhaling, the athlete smoothly lowers to the starting position.

The required number of repetitions is performed.

If the gym has a “goat” for hyperextension, then the exercise becomes simpler. It is enough to correctly position your body on the supports and secure your legs to the bolsters at the back to begin the extension.

Tips for organizing training

It is recommended to master the exercise technique with light weights.

When working with weight machines, you need to lie flat on the bench. The eyes should be at the level of the bar so as not to catch the side hooks. Otherwise there is a risk of serious injury.

Before you start the exercise, you need to make sure that the plates are installed equally. If there is more weight on one side, you may get injured.

The transition to heavy weights must be done together with someone - this is required for insurance. You can’t jump into heavy weights right away. You need to start working with minimal loads. The weight can be increased with each approach.

The workout should begin with a short warm-up. Otherwise, the muscles will remain “cold”. Against this background, the risk of injury increases. The optimal time to warm up before strength training is 5 minutes.

It is advisable to train 3 times a week. Training time is no more than 1 hour. If this is not possible, the weekly load should be divided into 2 days.

If you exercise 2 times a week, but with a more intense load, you can achieve the same success as with a 3-time approach.

Safety

Any back exercise can be dangerous if you don't have perfect technique.
When performing extension, sudden movements must be completely avoided. There is no need to lift the body too quickly, as this can lead to displacement of the spinal discs. This will leave you without training for a long time. To prevent unnecessary stress on the spine, it is imperative to keep your back straight . Even if you're lifting weights, make sure you don't round your shoulders as you lift. The fact is that any curvature of the natural curve of the back can lead to the exercise becoming traumatic and painful.

Back hyperextensions should not be performed by athletes who suffer from spinal pain. Constantly performing extension movements often leads to increased pain and a new injury may occur.

Exercises for the spine

Pain in the spine ( a load-bearing element of the skeleton of vertebrates (including the human skeleton)

) often become a prerequisite for contacting a neurologist. The cause of pain in the joints of the back is the curvature of the spine, long stay in a certain position (office workers, car drivers), obesity and excess physical activity. One of the effective ways to heal the spine is considered to be healing gymnastics, which can be done at home. The more common types include:

yoga class;
performing a set of exercises according to Bubnovsky;
gymnastics according to Paul Bragg;
training according to the method of Shamil Alyautdinov;
exercises according to Norbekov;
Aikune.

https://youtu.be/SeYhTq6HW6A

Common mistakes

Hyperextension or back extension is a popular exercise for beginners. It does help work the back muscles, but the extension can become dangerous if done incorrectly. Most often, beginners strongly round their upper back when trying to rise up.
This should not be done because the lower back may suffer. The back must be perfectly straight, because this is the only way to protect it from damage. Unfortunately, the mistakes of novice athletes do not end there. Many of them try to perform the exercise at an accelerated pace . This leads to the fact that the back rises too sharply and more due to inertia, and not due to muscle strength. This way you cannot achieve the desired effect, because the lower back receives virtually no load.

Don't forget about proper breathing technique. It makes hyperextension easier because the muscles are better able to concentrate tension while holding the breath. Therefore, at the top point of the amplitude you always exhale, and at the bottom you inhale.

If you already have at least some physical training, then we would recommend exercises with kettlebells.

If you just can’t find suitable exercises for your shoulders, then this is the place for you.

Shrugs with dumbbells

This exercise for the trapezius back muscles uses the upper and middle of the trapezius. It is formative and is used to lift and highlight the trapezius. Recommended for everyone, from beginner to experienced athlete, at the end of a back or shoulder workout.

Exercise technique

1. Take heavy dumbbells in your hands and stand straight. Place your feet slightly narrower than your shoulders, keep your back straight, and your head looking forward. 2. Straighten your chest, pull your shoulders back. In the starting position, the back is straight and slightly arched at the lower back. The arms are relaxed, the dumbbells hang freely on them. 3. Inhale and hold your breath, raise your shoulders straight up, as high as possible. During the lift, your shoulders should not move forward or backward. 4. Exhale at the top point, and then smoothly lower the dumbbells to the starting position. 5. You shouldn’t linger at the bottom point. Slowly begin the next repetition immediately.

Technique tips

Don't start with heavy weights on this exercise right away. First, take light dumbbells and do a set to warm up your shoulder joints.
Keep your shoulders tense throughout the entire approach. By relaxing them, you will begin to round your back, which will disrupt the technique and reduce the effectiveness of the exercise.
Try to raise your shoulders as high as possible. The higher you raise them, the stronger the trapezius will contract, the more effective the training will be.
The exercise involves using heavy dumbbells. But don't take this literally, as too heavy a weight will prevent you from raising your shoulders high.
Holding your breath during this exercise is highly recommended as it helps stabilize the torso and target the load on the muscles.
When performing the exercise, make sure that your shoulders move strictly in a vertical plane. Do not move or rotate them, as this may result in injury.
Always keep your head straight while performing the exercise. By tilting it down, you risk injury to the cervical spine.
Compared to barbell shrugs, this exercise is much better suited for working the upper trapezius.

Useful tips

If the back extension occurs not on a goat, but in another machine or on a horizontal bench, then only the back muscles are involved. The buttocks and back of the thigh are practically not included in the work.

It is very important to work in full amplitude. The flexion and extension of the back should occur to the end, but it is important to ensure that the back is always straight.

Your working weight should allow you to do 10 “clean” repetitions. If you can’t do an exercise with weight, then do it without it.

Introduction

In this article, we will try to answer the most frequently asked questions regarding back training in the broadest sense of the word. We will look at the best exercises for the back muscles, including exercises for the back muscles with dumbbells, with a barbell and in block machines. Let's find out what basic, isolating and shaping exercises you can do for the latissimus dorsi muscles and more. We will answer these and many other questions with our large list of the most important, effective and popular exercises with a full description of the technique and features of their implementation.

Dangerous exercises in the gym that you should cross out from your program

The life hacker tells you which exercises and machines in the gym can be harmful to your health, and offers several safe alternatives.

Sometimes regular strength training not only does not give the desired result, but can also harm your figure and health. Often the reason lies in ineffective and even dangerous exercises.

It is better to include these complexes in your program under the supervision of a professional trainer and in case of good physical fitness: with developed muscles and mobile joints, as well as with well-established technique, the given exercises are much safer.

Well, if you lead a sedentary lifestyle and you don’t have the opportunity to work out with a trainer, you should completely cross them out of your workout, replacing them with safer exercises for developing the same muscle groups.

Back extensor muscles: anatomy and favorite exercises

One of the main muscles of the spinal group, which play a fundamental role in sports and daily life, are the back extensors. They have a direct impact on spinal health and posture. Even with regular exercise, the back extensor muscles may not receive enough attention. This not only leads to a deterioration in physical fitness, but can also worsen the risk of hernias, protrusions and other related diseases. Understanding the structure and functions of these muscles will allow you to work them well during training in the gym or at home, and also prevent deterioration of your posture.

https://youtu.be/oGiMEEnU3As

Abdominal exercises

According to Dr. Stuart McGill, a professor at the University of Waterloo and a world-renowned specialist and expert on back biomechanics, doing crunches puts a lot of stress on the back and leads to injuries and problems with the lower back, in particular bulging spinal discs.

Based on research, Dr. McGill concludes that the lower back has a certain limit of flexion and extension, after which the tissue wears out and the risk of injury increases greatly.

Raising the torso

Raising your torso on an incline bench or on the floor is considered a dangerous exercise for the lower back. During sit-ups, not only the rectus abdominis muscles are tensed, but also the iliopsoas muscles, which are part of the group of internal pelvic muscles.

The iliopsoas muscles compress the lumbar vertebrae during lifting, and with excessive and constant load during crunches (while working out at home, many like to set personal records: 3 sets of 30–40 times, until the abdominal muscles fail), the pressure on the vertebrae increases, which threatens lumbar injuries.

In addition, body lifts are contraindicated for people with sedentary work. During the day, due to the sitting position and tilt of the body forward, the anterior part of the lumbar spinal discs experiences serious stress.

During lifting, you load them even more: the front part of the discs is compressed, and the back part is stretched and injured. Therefore, after repeated repetitions, people often feel pain in the lumbar region.

An excellent replacement for dynamic exercises is the plank with isometric abdominal tension. This exercise eliminates compression of the spine and numerous bends and at the same time perfectly trains the rectus abdominis muscles.

Crunches

Ab crunches do not involve a full lift of the body, so this exercise can be considered more gentle on the lower back. However, this reveals another problem - excessive tension in the neck and shoulders.

In addition, by twisting, you shorten the rectus abdominis muscle, which performs not only the function of flexion and extension of the body, but also its stabilization. The shortened abdominal muscle pulls the chest down, the shoulders drop, and the head comes forward.

Leg raises

You should not perform this exercise if you have weak rectus abdominis muscles. When you perform leg raises, part of the load is placed on the iliopsoas muscle.

With undeveloped abdominal muscles, the iliopsoas muscle becomes excessively tense and pulls the spine along with it. As a result, you may experience displacement of the lumbar vertebrae.

Therefore, before performing this exercise, it is necessary to strengthen the rectus abdominis muscles.

Twisting with a side turn

This exercise is considered especially effective for pumping up the oblique abdominal muscles, but it is quite dangerous for the spine. Just as during sit-ups, the front part of the spinal discs is compressed, and turning the body increases the load.

At the moment of twisting to the side, the distance between the vertebrae becomes even greater, which, especially with sudden movements, can cause damage to the spine.

This exercise is especially contraindicated for people with scoliosis in the lumbar spine. At the point of curvature, the spine becomes less flexible, and with deflections, the distance between the vertebrae does not increase much. To compensate for this, the distance between the vertebrae closest to the curved becomes much greater. So, if you twist your body sideways with scoliosis, you further increase your risk of spinal injury.

The side plank raise does not involve dangerous twisting of the spine and provides stress to the obliques and gluteus medius.

Side bends with weights

Performing such an exercise can worsen existing osteochondrosis. When bending over with weights, unnecessary tension occurs in the spine and soft tissues of the back, which creates the danger of ruptured intervertebral discs.

At the same time, this exercise will not provide a thin waist, on the contrary: the external oblique abdominal muscles, increasing, expand the waist.

Ring crunches work the external and internal obliques. At the same time, due to the unstable position of the legs, the spine does not experience serious stress, and the abdominal muscles tense more than during regular crunches.

Reverse Grip Vertical Row

This exercise for the latissimus dorsi muscles involves the lower and upper muscles of the back, as well as the rhomboid muscles. This is a formative exercise to detail the latissimus dorsi muscles. Recommended for advanced and more experienced athletes in the middle of a back workout, after pull-ups.

Exercise technique

1. Adjust the height of the bolsters so that they securely support your thighs on the seat. Sit on the seat so that the handle of the exercise machine is above your chest. 2. In a standing position, grab the handle with a reverse grip, shoulder-width apart. While holding it, sit on the seat and place your legs under the support bolsters, so that your pelvis does not come off during the exercise. 3. In the starting position, the body and arms are fully straightened. The pelvis is firmly fixed between the seat and the thrust bolsters, the legs rest on the floor. 4. Keep your core tense throughout the entire set. This will help you maintain a straight back position. 5. Take a deep breath and hold your breath, tighten your latissimus muscles and bring your shoulder blades together, pull the bar straight down until it touches the top of your chest. 6. Do not linger at the bottom point and as soon as you reach it, smoothly change the direction of movement of the handle and return it to its original position.

Technique tips

At the top of the exercise, make sure that your arms are fully straightened. Perform the exercise in full amplitude, so you will work your lats as much as possible.
At the lowest point, your elbows should go down and behind your back. As soon as you stop your elbows, the load will immediately go to your biceps and the effectiveness of the exercise will decrease.
Throughout the entire approach, keep your core muscles tense, your back straight, and the natural curve of your spine in your lower back.
There is no point in using too much weight in the exercise. This way, you will be doing most of the force with your biceps, rather than with your lats.
By holding your breath during the exercise, you stabilize your core on the machine and can develop more powerful force.
In order to emphasize the load on the top of the lats, bring your elbows closer to the body. By bringing your shoulder blades together, you contract the top of the latissimus muscles more strongly.

Exercises for thigh muscles

Reduction and extension of legs

One of the common mistakes girls make in the gym is the frequent use of leg abduction and abduction exercises in order to reduce fat in problem areas.

Let's start with the fact that it is generally impossible to remove fat in a certain part of the body by pumping that part. You can remove fat all over your body, and by pumping up a certain muscle group, you only increase their size.

As for the simulator for pumping up the adductors, it is practically useless (for weight loss, for sure) and even dangerous.

During this exercise, a large load is placed on the piriformis muscles. The strained muscle begins to put pressure on the sciatic nerve, causing piriformis syndrome—pain in the buttock or back of the thigh.

Seated leg extension

This popular machine is designed to train the quadriceps femoris muscle. This movement is extremely unphysiological and does not occur in everyday life (except if you play with a small child, bouncing him on his feet), as a result of which the knee joint is not designed to withstand the load in which a lot of weight is placed on the ankles.

Working out on such a simulator, you risk getting a knee joint injury. And those who have already had knee injuries should not even approach this simulator.

These are more physiological and knee-friendly exercises.

Leg press

This machine is just as dangerous for the knees as the previous one. Here you have to push the heavy platform away from you.

Our bodies are not designed for this type of movement: it does not occur in real life, so it does not help develop functional strength.

In addition, this exercise is dangerous for the back. When you lower the weight, your pelvis twists and puts pressure on your lower back, creating the risk of a bulging disc.

Exercises for leg muscles

Let us remind you: working with free weights allows you to load several muscle groups at once, while in the simulator each of them will have to be pumped up with separate exercises.

Without machines: lunges with dumbbells

Stand up straight, take dumbbells in your hands, place your feet hip-width apart. Step your left foot back, resting your toes on the floor. Bend your knees to a right angle and lower into a lunge. Do not bend at the lower back, do not move your right knee beyond the projection of your foot. Then straighten up smoothly. This will amount to one repetition. Perform the same number on each leg.

In the simulator: leg curl lying on your stomach

https://youtu.be/eyvaUS8zGaA

Lie with your stomach and chest on the machine, fix your body so that the fastenings by which you will pull the weight rest tightly on your ankle. Turn your legs slightly so that your heels are closer to each other. Bend your knees and gently pull the weight toward your body. Then lower your legs back (but keep them just above parallel with the floor). Work the back of your thighs and gluteal muscles.

In the simulator: leg extension in the simulator

https://youtu.be/iDDXOQj_Vp8

Sit on the machine, grab the support handles with your hands. Secure your feet under the bolsters and press your lower back against the back of the machine. Extending your knees, smoothly lift your legs forward and up. Work with the front of your thigh.

Arm exercises

Bench press

The shoulder joint is poorly adapted to such a load due to its anatomical features.

When you raise your arm, the acromion, the end of the shoulder blade, rubs against the rotator cuff, causing irritation or damage to its tendons (impingement syndrome).

Acromion and rotator cuff

Raising your arms with dumbbells up

The exercise is aimed at working the trapezius and rhomboid muscles, as well as the triceps and deltoid muscles of the shoulder.

The main load goes directly to the shoulder muscles, so there is a danger of overworking them and getting pinched nerves. In addition, there is the above-described problem with the impact on the rotator cuff and the risk of impingement syndrome.

The dumbbells are raised at arm's length to shoulder level. It is important to avoid rotation of the shoulder joint and lift the dumbbells alternately with your left and right hands, and not with both hands at the same time. This relieves stress on your back.

During this exercise, the arm is not raised so high that it overloads the shoulder muscles. In addition, the acromion does not reach the rotator cuff, which eliminates tendon damage. At the same time, the exercise uses the same muscle groups as lifting dumbbells up: deltoid, trapezius, serratus anterior, rhomboid.

French press

This is another type of non-physiological load that practically never occurs in everyday life. During this exercise, a large load is placed on the elbow joints, which are not ready for this. As a result, the risk of elbow injury increases. Personal experience suggests that this is so: clicking and pain in the elbows necessarily accompanied this exercise.

Bent-over one-arm dumbbell row

This back exercise with dumbbells targets the latissimus dorsi, rhomboids, and middle and lower trapezius. Used for detailing and symmetry of the left and right half of the back. Recommended for everyone, from beginner to experienced, in the middle of a back workout.

Exercise technique

1. Take a long step or place your right knee on the bench and rest your right hand on it. The body is parallel to the floor, the back is straight, the gaze is directed ahead. 2. Take a dumbbell from the floor in your left hand so that your palm is turned towards the bench. Raise the dumbbell slightly so that your hand hangs freely. 3. Take a deep breath, hold your breath and pull the dumbbell up towards your pelvis. The dumbbell must be pulled as high as possible. 4. At the top point, engage your shoulder and pull it up along with your elbow, this will allow you to maximally work the muscles of the middle back and the top of the latissimus. 5. Do not linger at the top point, but immediately change the direction of movement and slowly return the dumbbell to its original position. 6. After completing the specified number of repetitions on one side of the body, perform the same number of repetitions on the other. This will be one approach.

Technique tips

In order to raise the elbow really high and effectively contract the latissimus muscle, the pulling movement must be quite powerful.
When lifting the dumbbell to the top point, raising the working shoulder, do not lower the opposite one down, this violates the technique. The body must remain motionless throughout the entire approach.
There is no need for too heavy weight here. It is important to raise your elbow as high as possible to work the latissimus dorsi, as well as the middle trapezius and rhomboids.
The body takes a stationary position throughout the entire approach. Movement occurs only in the elbow and shoulder joints.
In order to work the upper part of the lats, you can rotate the palm with the dumbbell another 90 degrees so that it looks back, towards the legs.
If you are uncomfortable doing the exercise with your knee on the bench, try the option with both legs wide on the floor.
To effectively work your lats, perform the exercise by alternating your grip with your palm facing the bench and with your palm facing your legs.
Don't use your biceps. This way you remove the load from the latissimus muscles, and the effectiveness of the exercise is significantly reduced.

Back exercises

One of the most traumatic exercises for the spine in the gym is hyperextension. Mostly problems arise due to incorrect technique.

Hyperextension

Hyperextension helps increase the strength of the back extensors and simultaneously engages the trapezius and splenius capitis muscles.

A common execution of hyperextension involves lowering the body completely down, followed by a lift, often with a weight in the hands or on the back. In this version, this exercise is aimed at working out (usually warming up) the hamstrings and gluteal muscles.

Hyperextension to warm up your legs

Excessive use of this version of hyperextension—frequently performed with numerous repetitions and heavy weights—can have a negative impact on the health of the spine. Full forward bending creates excessive compression in the lower spine and provokes lower back injuries.

If you're going to strengthen your back extensors, such as before doing a deadlift, you might want to do hyperextensions differently.

Hyperextension to strengthen back muscles

You start the movement from a position with a straight body and do not go down, but rise up, spreading your shoulders and moving your head back. At the extreme point you need to linger for 6-7 seconds.

Position of the musculoskeletal system during hyperextension/Muscle&Motion

Attention! An absolute contraindication for all types of hyperextensions is an intervertebral hernia on a thin stalk.

Pull-down of the upper block behind the head

This exercise is aimed at working the back muscles: when performed correctly, the main load goes to the trapezius muscles, the teres major muscle and the latissimus dorsi muscle.

Like any exercise that violates the straight position of the spine under load, the overhead pull-down is potentially dangerous; moreover, the neck, the most fragile part of the spine, is involved in its implementation.

Pulling an overhead pulley behind the head requires a person to arch their neck and lean their head forward, thereby breaking the straight line of their back. This can cause strain or strain in the neck and back muscles, or worse, herniated discs.

Pulling the upper block to the chest allows you to keep your head straight without disturbing the straight line of your back. You can also perform lat pulldowns. During this exercise, the trapezius muscles, latissimus dorsi, rhomboid muscles, and teres major muscles are also loaded.

Leg raises on the Swedish wall with support on the forearms

In this exercise, as with sit-ups, the iliopsoas muscles are involved. Due to the fixation of the back (you lean on the bar of the exercise machine), as well as with weak rectus abdominis muscles, the iliopsoas muscles become overstrained and pull the vertebrae along with them, causing their displacement.

In this exercise, while lifting the legs, the pelvis is naturally retracted, due to which the load is redistributed and the iliopsoas muscles are not overloaded.

However, if you are overweight or have weak abdominal muscles, you should first strengthen them with a plank and then move on to this exercise.

This completes the list of dangerous exercises. If you have your own versions of dangerous complexes that led to your injury, share your experience in the comments.

source

Anatomy of the back extensor muscles

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Hyperextension - execution technique

Some athletes do hyperextension using their own weight from a lying position, that is, without any additional devices. There are also those who practice this exercise exclusively using a special bench. The latter option, as many believe, has a greater effect, but not everyone practices this approach. Even many of those who regularly visit the gym do not use a bench.

This situation is due to the fact that not all athletes know how to properly do hyperextension on this sports machine. This does not mean that you should continue to ignore this exercise, since it is the one that allows you to get the maximum benefit for your back training. It is enough to simply learn the technique of performing hyperextension, depending on which muscle group you want to focus on during training.

Afterword

At the beginning of the article, we set out to describe a set of exercises for the back muscles. And now, we can confidently say that in this article we have reviewed perhaps the most effective exercises for the back muscles in the gym. The list of exercises given here could be called the most complete if it were not constantly supplemented with new ones, with different equipment, with modified exercise techniques and more. The exercises given here for pumping up the back muscles are more than enough to constantly change training programs and add variety to the training process, regardless of your goals.

Hyperextension: description

This exercise is a strength exercise. To provide support to the body, it should be performed on a Roman chair. The correct technique for performing hyperextension allows you to strengthen your buttocks, core and lower back muscles. This exercise is often called back extension. Often athletes simply do not include it in their training program or do not pay due attention, but resort to it only as a way to diversify their activities. It is second in popularity to the deadlift and squat, but this is a completely undeserved omission. Hyperextension perfectly works the back, hamstrings, and buttocks.

Extending your back in a Roman chair involves many joints. Refers to traction exercises, the main emphasis of which is on the hamstrings and spinal extensor muscles, but with the use of the adductor maximus and gluteal muscles as auxiliary ones. The advantage of hyperextension is that it can be performed by both advanced and beginner athletes. The main thing is to master the correct technique, which will allow you to get the maximum benefit from the exercise.

What muscles work

To evaluate the benefits of back extension on a bench, you need to take a closer look at which muscle groups are involved in this exercise:

Straightening the spine. It is the target muscle that is the main focus during hyperextension. It is used both when extending the back at a right angle (90 degrees) until it is parallel to the floor surface, and when straightening the body at an acute angle (45 degrees). The muscle responsible for straightening the spine is a group of bundles that articulate with the pelvis, ribs, and spine. They are located along the entire length of the spine. Their strengthening has a beneficial effect on posture and the correct curves of the spinal region.

Hip Extenders. Includes the buttocks and muscles located on the back of the thighs. They, like the straightening muscle, are involved when performing any version of hyperextension. The hip extensors, like the core muscles, begin to weaken if not given proper attention. This is true not only for those people who do not lead an active lifestyle. Often, even during training, they are little involved. Thanks to hyperextension, they regain their tone.

Neck extensions. These extensors are small and located at the back of the neck. They are responsible for the mobility of the cervical spine. These muscles definitely need to be strengthened. This is especially true for people who spend a lot of time at the computer. They awaken and are activated when hands are placed on the head or neck, performing hyperextension. This option is considered more complicated.

The effectiveness of back extension on a bench is beyond doubt. The main thing is to know how to do this exercise correctly.

Social anatomy

Before choosing exercises to strengthen the back muscles, let’s understand the anatomy of this part of the body. As with the pecs, the back is not one muscle, but a group of different muscles responsible for different joints. A large part of them are the deep muscles of the back, which are responsible for the small motor skills of the torso. It makes no sense to train them separately, since they are already involved in virtually all exercises to strengthen the back.

If we do not take into account the deep muscles, then all the back muscles can be divided into several groups:

The latissimus dorsi muscles are responsible for bringing the arms together. They consist of two bundles: the middle one (responsible for the thickness of the back) and the side one, located next to the serratus muscles (responsible for the appearance of the so-called “wings” of the athlete).
The rhomboid back muscles are located in the upper layer and run along the entire back. Responsible for retracting the scapula backwards. They consist of 3 different beams, each of which works with any movement.
Trapezius muscles of the back. Responsible for rotation in the shoulder joint. Consist of 3 beams: middle, upper and lower.
Lumbar muscles. Despite the fact that they cannot be called the largest, they are responsible for stabilizing the body and require separate, in-depth study, because form a muscle corset that holds the human body in a straight position. Participate in virtually all exercises as a fixing stabilizer of the body.
The trunk extensor muscles are narrow muscles that run along the entire spine. Correct posture and keep the body straight. Participate in all types of rows with a tilted body.

To work all these muscle groups, a full approach is suitable. At the same time, it is better to work out each muscle group from different angles, which will ensure local growth of the muscle group.

https://youtu.be/AUiSotai1Qo

Technique for performing hyperextension

Hyperextension is done as follows:

They lie face down on the bench, and their legs in the shin area are fixed on special platforms.
The body is straightened, crossing the arms in front of the chest, thereby taking the starting position.
Keep your back straight and exhale, slowly lowering yourself down to the maximum possible.
The lowering of the body should be accompanied by inhalation of air, so that both the lower dorsal and biceps femoral muscles are stretched.
They begin to rise up, exhaling. You should clearly feel how all the muscle groups targeted by the exercise contract.

This order of actions is maintained in each repetition.

Important Tips

To get the maximum benefit from the exercise, you need to consider several important nuances:

It is not recommended to lower the housings below a comfortable level. The hips and back should stretch, but without any obvious feeling of discomfort.
Straightening, like lowering, should not bring unpleasant feelings to the back area.
Hyperextension can be made more difficult by stretching your arms, holding a load in your hands in front of your chest, or by performing the exercise with one leg.
You should not try to lift too much weight. If you do not calculate your own strength, this exercise for stretching muscle groups will become traumatic.

If there is no special bench, you can use a regular one.

There are three different variations of hyperextension, which are often confused with each other. Back extension is an option in which movement is carried out exclusively in the lumbar and dorsal region, and the thigh muscles remain motionless. Hipaxtensia is the opposite of the previous type, since movement occurs at the hip joint, and the lower back is motionless. During hyperextension, both the lumbar and hip muscles work.

Reverse hyperextensions

Also known as reverse back extensions, this exercise does not place stress on the knee joints. If there are two versions of this exercise. The first one is available to almost everyone. However, the second requires a special simulator.

For the first option, lie face down on an elevated horizontal bench with your legs hanging down. If necessary, slide a pillow under your groin area where it touches the edge of the bench. You may find a position where you don't need any pillow. Firmly grasp the bench in front of you. Look straight ahead and do not turn your head while doing the exercise.

A device for reverse hyperextensions and a pin for fixing the structure in the frame.

Slowly raise your legs as high as possible. Never throw your legs up with a jerk or an excessively sudden movement. And never throw your head back when lifting your legs. Keep your head still, inhale as you lower your legs, exhale as you rise.

Have your partner stand behind you and press on your ankles. Your helper should lean forward (pushing your ankles down) as you lower your legs, and then straighten as you lift your legs up. After several warm-up sets, he should put in “working” efforts. When lowering your legs, you should put more pressure on them than when raising them. Or you can strap weights to your ankles.

For the second version of reverse hyperextension, we will need a special apparatus. It allows you to increase the load in small increments and do without a partner. As a result, we have a kind of simulator where the athlete lies face down with straight legs. We will need a power frame - see the picture with David Crocco in Hardgainre magazine, issue 41. You will need a device that can be locked in place in the power frame using one of the frame stops. The dimensions must match the width of your frame and the thickness of the stops. An ankle strap is attached to the bottom.

Above you can see in the picture a device that I ordered from a metal craftsman in 1995. It cost me $35.

The upper part is a piece of pipe 61 cm long, the lower part is 41 cm long, and its thickness is 5 cm (the diameter of the hole of the Olympic pancakes). When I insert this device into my power rack, it is sized to fit most adults.

By changing the length of the strap and the position of the device relative to the bench, you can ensure that this “simulator” is suitable for legs of different lengths. Ideally, the distance between the bench, where the strap is attached to the metal device, should be approximately equal to the length of your legs. Experiment and find your strap length and your bench position. The longer the strap, the wider you can hold your legs. To keep your legs wider, you need to have a frame with sufficient distance between its vertical posts. If you can choose between wide and narrow leg spacing, then alternate your leg width from set to set or workout to workout. If you have no choice, then use a narrow distance between your legs.

I place the rotating part of the device as close as possible to the board I'm lying on. If the rotating part of the device you are using is located a long distance from the board or bench you are lying on, it may interfere with your hips if you use a short strap and increased amplitude at the bottom of the movement.

The weight you use for this exercise depends on the distance between the axis of rotation and your hip joint, the length of the device, the length of your legs, and the length of the strap.

Make sure that the bench or board you are using is centered on the power rack stops and that it cannot slide out of place. For example, as shown in the photo below, attach a piece of wood to each end of the bench on the back side. This way you will securely fix the bench between the frame stops.

Hold onto the bench or board in front with your hands. Keep your head straight, look forward, and do not turn your head while performing the exercise. Slowly raise your legs to a position parallel to the floor. Never make sudden movements in this exercise. Lower the weight in a controlled manner as well. Inhale as you go down, exhale as you go up.

Reverse hyperextension in action

“Fixers” on the back of the board used for reverse hyperextensions. See text.

Options for performing hyperextension

Stretching the lower back involves not only using different angles of the machine, but also a shift in emphasis. Depending on the variation of the exercise, the technique of execution also changes.

With a bench angle of 45°

To perform hyperextension on such a machine, you must:

Adjust the machine so that there are no obstacles that hinder movement, and then place your feet as tightly as possible in the place provided for this.
Cross your arms in front of your chest and perform hyperextensions from this position when your body is in a straight position.
Bend your body at the waist, and then lower yourself to the floor. The angle of inclination should be from 65 to 75 degrees.
Stay in this position for a while, and then slowly rise to the starting position, that is, to a position where your back and legs are in one straight line.

45° with extra weight

This exercise can be made more difficult. This should be done after you have fully mastered the technique and regularly perform hyperextension, when it begins to be easy and the muscles get used to the load and become stronger. It is best to use a barbell or a plate as weights. The first projectile can either be held in your hands in front of you or behind your head.

On a bench with an incline of 90 degrees

This version of hyperextension seems incredibly difficult to many. It is really not recommended for beginners to do this. For those who regularly train and have an intermediate or advanced level of training, it will not be entirely difficult to do. The complexity of this option lies in the fact that the point of movement shifts, since the body hangs completely from the bench, and the body at the top point passes only a slight horizontal mark.

You should not be afraid to bend towards the floor. If you don’t yet feel completely confident in your own abilities, you can secure yourself with your hands until the exercise becomes habitual. The bolsters that hold your legs in the calf area prevent you from falling off the bench. Before performing the exercise, you need to make sure that the top platform of the bench is at the level of the upper thigh, and not at the level of the legs or abdomen.

You should not strive to increase the amplitude or speed of execution. It is necessary to move slowly, limiting movement at the highest point when the body is in a straight line. It is allowed to increase the amplitude, but not significantly. If you overdo it, you can get injured.

With an emphasis on the back

In order to maximally load the spinal muscles, the ankles should be firmly secured in the simulator, and the hips should be pressed tightly to the surface of the upper platform. The lumbar region in this version of hyperextension is located in front of the platform, and at the lowest point, when the movement is performed, the stretch should be felt by the thigh biceps. When, instead, the flexion is at the lower back rather than at the hip joint, the top plate is lowered lower.

With an emphasis on the buttocks

This version of hyperextension is especially useful for girls who want to give their buttocks firmness and a more attractive shape. The movement in this variation of the back extension on a bench begins with a rounded back, and the arms are either crossed over the chest or used to support additional weight.

Performing the exercise requires that the upper back remains rounded and the chin is pressed to the chest. At the lowest point, feeling the tension in the buttocks, pause for a few seconds and rise. All attention should be concentrated on the gluteal muscles and on maintaining the roundness of the back in the upper region.

With an emphasis on the hamstrings

The head and neck are in a neutral position. In the upper amplitude, the shoulders and hips form one line. You can either cross your arms over your chest or hold additional weights with them.

Performing this variation involves straightening the chest, keeping the back straight, and pulling the shoulders back. The chin is not tucked. The head is in a neutral position.

You need to go as low as possible. All attention is concentrated on stretching the back of the thigh. They hold at the bottom point and then slowly rise to the starting position. The amplitude of movement is determined by individual flexibility.

Hyperextension on a fitball

When the athlete does not have a special bench at his disposal, he can exercise using a gymnastic ball. This allows you to perform hyperextension even at home, but with some caution. The lack of leg holders makes it difficult to maintain balance and increases the risk of injury. Therefore, when deciding to exercise with a fitball, it would be a good idea to watch several videos to learn how to maintain balance and not fall.

Hyperextension to strengthen the lower back muscles

Hyperextension is considered the best exercise for strengthening the back, as it allows you to create a dynamic stretch in the lower area, which allows you to feel changes within a few days. In addition, the main advantage of this exercise is that it can be performed not only in the gym, but also at home.

To develop and strengthen your lower back, you need to approach hyperextension correctly. There is a certain scheme for this exercise, following which you can already feel positive changes in a short period of time, become more resilient and stronger.

Stretching and warming up

This stage is mandatory before starting any training. Performing hyperextension is no exception. Warm-up includes:

Cardio. Makes blood circulate faster, warms up and prepares muscles for upcoming loads. This could be jumping rope, running in one place, or an exercise bike. Two to three minutes is enough.
Dynamic stretching. Makes muscles more pliable to further stretching. For two minutes, rotate the body, arms, bend to the sides, and walk with raised knees.

Next, go directly to hyperextension.

Starting position

To accept the starting position:

lie face down on a bench;
fix the legs using special stops;
the body should be at an angle of 45 degrees in relation to the floor surface (this is true for most exercise machines, but there are exceptions that need to be taken into account);
arms crossed on the chest;
check once again that the lower back is in a free position and does not encounter any obstacles in the form of stops and a platform, so that you can calmly bend.

Execution technique

When moving on to direct stretching to strengthen the lower back, adhere to the following sequence of actions:

lower the upper part, bending down the middle of the body;
continue the downward movement until a feeling of stretching appears in the area of the thigh biceps, while exhaling;
the correctness of hyperextension is indicated by the almost complete perpendicular position of the body in relation to the floor at the lowest point;
slowly return to the starting position, when the body again forms one straight line.

Raising the body should be accompanied by inhalation of air.

Some important nuances

At the highest point, it is recommended to linger for about three seconds. Thanks to this pause, the muscles in the upper back contract, and in the lower back, stretch as much as possible. A similar delay must be done in each approach. The optimal number of approaches is three. The number of repetitions in each is from 8 to 12. Rest between cycles is at least a minute.

The exact number of repetitions varies. It depends on the individual level of training, the absence or presence of back problems (injuries). It is better to complicate hyperextension by using additional weights rather than increasing repetitions. The weight is pressed to the chest. The main thing is to warm up well initially. Otherwise the task will become incredibly difficult.

A set of exercises for developing the muscles of the back and spine

Along with the pectoral muscles, specifically developed back muscles make the figure strong and toned, improve posture, and give firmness and elasticity to the spine. Therefore, in the arsenal of bodybuilders, back exercises are considered one of the most important, and their simplified versions are recommended for anyone who would like to improve their appearance and health.

The muscular corset of the back is anatomically divided into three large sectors: the top consists of the trapezius muscles (trapezius, m. trapezius), the middle and bottom are covered by a layer of the latissimus dorsi, and the rectifier (m. erector spinae) fits the spinal column from the back of the head to the sacrum:

thick and powerful latissimus dorsi lie on both sides of the spine and are shaped like wings. When properly designed, they visually widen the shoulders;
m. trapezius move the shoulder blades, and when they are weak, the figure becomes stooped;
The erector spinae is a group of interconnected muscles that hugs the spine from the back of the head to the sacrum.

The condition of the remaining muscles of the spinal group has less of an impact on the relief, but they also cannot be ignored. The large round muscle (m. teres major, “little wings”) lies under the latissimus and shares its overload; the rhomboids (m. rhomboideus, or “diamonds”) are responsible for the movement of the shoulder blades, and the narrow posterior serrated ones raise and lower the ribs.

General principles

In accordance with the physiology of movements, exercises for the back muscles include various rows, vertical and horizontal. Back training is best done on the same day with overloads on the chest, arms or deltoid muscles. The list of basic back exercises includes:

pull-ups (for the latissimus muscles);
deadlift (will fully affect all large muscle groups);
Bent-over barbell row (for the latissimus muscles). It is believed that if you pull the barbell towards your tummy, the lower sectors develop and grow, and if you pull the barbell towards the chest, the upper ones.

Isolation exercises are specifically aimed at working one or a pair of related muscle groups. Almost all of them are biomechanically lightweight variations of the basic ones - instead of working with significant ones, exercise machines and dumbbells are used.

Latissimus muscle ( or muscles (from Latin musculus - muscle) - part of the musculoskeletal system in conjunction with the bones of the body, capable of contraction

) are additionally worked on with rows on simulators (horizontal - on a Hummer and others); the trapezius is developed by pulling the block to the side and shrugging. Pullovers and crossovers, in addition to large muscles, include diamonds and small wings in the work, and hyperextension and weighted bending help strengthen the rectifier.

Learn the technique of 2-3 basic exercises to feel what muscles work, and increase the working weight once a week, but leave the number of repetitions the same. Very heavy weight and an excessive number of repetitions “lubricate” the senses and do not allow new athletes to correctly dose the overload.

Pull-ups

Pull-ups are rightfully considered an important element of overload on the back and are certainly included in any set of exercises to strengthen the muscles of the back and spine. In addition, they increase m. latissimus dorsi is not thick, like rods, but wide.

We are taught to do pull-ups from a young age in physical education classes, and at first glance there is nothing difficult about them. Grasp the bar of the horizontal bar with your fingers away from you or towards you (with an even or reverse grip) and pull your body up, trying not to throw your head back. Elbows point to the floor, back straight; at the top point the body touches the crossbar with the chest.

Pull your body upward with your back muscles, do not make the task easier for yourself by shifting the overload to your biceps and triceps.
If you don’t weigh much and doing pull-ups is very easy, put on a weightlifting belt with weights (tie a small barbell disk to it in front ( from it
)).

From the starting position with a narrow or reverse grip, it is easier to pull yourself up, since your hands take on a huge part of the overload. Therefore, newcomers are recommended to master the technique specifically from this IP. Still doesn't work? Use a counterweight machine or have a friend support your legs. When your back gets stronger, move on to a regular grip, narrow at first, and then increasingly wide.

Deadlift

The classic version of the deadlift puts more or less moderate load on the back and legs; Romanian, not counting the legs, forces the trapezius, lats and spinal erectors to work; sumo mainly pumps the legs. Professional athletes say that the deeper the slope, the more involved they become in the work. latissimus dorsi; the least deepest slope loads m more. trapezius, but the grip is of secondary importance. Traditionally, athletes use a medium inclination and an even grip, and strength athletes use a “multi-grip”: the stronger palm is taken with a reverse grip, and the other hand is taken with an even grip. This way you can hold more weight in your hands.

Start with a warm-up on a cardio machine or 10 minutes of sports, warm up your working joints and muscles with simple exercises, pump up your abs and back straighteners (hyperextension, abdominal crunches). Do not immediately grab the working weight, do two or three approaches with an empty bar or a light barbell.

Classic option . Feet are shoulder-width apart or a little narrower, toes pointing to the sides; the front of the shins touches the barbell. Squat down, looking straight ahead, take the barbell with an even grip ( last name
), lean forward and, as you exhale, pull it towards you. The elbows are pressed to the body; the legs bend at the knees, the pelvis goes back, and the bar “slides” up the legs. At the top point, tense your back and fix the pose; while inhaling, slowly lower the weight.
Romanian deadlifts are done on straight legs, without squatting. Stand up straight, hold the barbell in your outstretched arms with a grip slightly wider than shoulder-width. Begin to lower it: the torso bends and the pelvis moves posteriorly; The bar slides along the thighs and the front of the shin. The barbell is not placed on the floor; its bar is lowered to the middle of the shin and again pulled up.

When doing deadlifts, you simply destroy your back. Therefore, do not rush to hang more weights on the barbell and keep your back straight, then the vertebrae will “line up” in an even line, and the risk of intervertebral hernia will decrease. Don't yank the bar up or let it fall under your weight, but on average it should be raised rather than lowered.

Thrust to the belt in an inclination (can mean: In geometry: The angle between a given straight line and the vertical (or horizontal) Inclined plane In particular, in astronomy: Orbital inclination Inclination of the axis of rotation Underground passages: Inclined passage)

This exercise increases the lower and middle back (lats and diamonds, and at the same time uses the trapezius and scapular muscles. Unlike deadlifts, this type of deadlift is done with moderate strength. Choose it for yourself so that you can do 10-12 repetitions during training in approach.

With each repetition, the weight is placed on the floor. Therefore, beginners who exercise with a light barbell (with low weights) need to place it on stands. If the plates are wide and she stands too low for the back to stretch, the athlete himself stands on an elevated platform.

Lean towards the barbell, grab the bar with an overhand wide grip with your palms facing away from you. The legs are slightly wider than the shoulders, bent at the knees, the torso is parallel to the floor. Look not at your feet, but at the opposite wall, and your body ( a polysemantic word that can mean
) will take the correct position with a physiological deflection in the lower back.
From this position, pull the weight to the lower part ( a part is an element of the set; a military unit - in the Armed Forces of the USSR and the Russian Federation - an organizationally independent combat, training and administrative unit in the Armed Forces of the Union and
) tummy. Tighten your abs and torso, push your chest forward, but do not relax your lower back and do not round your back. Keep your elbows close to your body; as you move upward, they slide to your sides.
At the top point, hold your breath and lower the projectile, but not “along your legs,” but along a curved line of movement. At the lowest point, the arms are straightened, the latissimus dorsi muscles are stretched into a string.

A more complicated version of the exercise is the barbell row to the chest. It more effectively involves the upper part of the back muscles (rear deltoids, rhombuses and trapezoids) in movement ( a convex quadrilateral with two sides parallel

), upper part of the lats).

Isolation exercises: in the gym and at home

Masters supplement basic back exercises with targeted isolating exercises at the end of the workout; they are used by those who are recovering from injuries and by beginners who cannot work with a lot of weight. Thus, the frame simulator works in the same way as a deadlift ( Deadlift (aviation) - the propelling force of an aircraft

), but relieves overload from the spine; the upper block pull helps those who are not good at pull-ups, and the lower pull partially replaces the bent-over barbell pull.

Do you want to make your body more muscular and toned, but are you afraid to pump it up? Make up a program entirely or mainly from “replacement exercises”! At home, such a complex may include cardio training, stretching exercises, pull-ups on a horizontal bar or on a door, exercises with dumbbells and hyperextension on a fitball.

Exercises with dumbbells

Dumbbells ( sports equipment for performing physical exercises with weights aimed at developing muscles, strengthening joints and overall performance of the body
) allow you to stretch and contract muscles “with less work” than a barbell, which is raised only to the tummy, but the lower back is involved significantly less. The “wings”, huge and small, and the rear deltas receive targeted overload.

Dumbbell row with one hand (“bent over”) . Rest your knee and hand on the bench. Take the dumbbell with your second hand, pull it as close to your chest as possible and slowly lower it down. The spin ( ) is the intrinsic angular momentum of elementary particles, which has a quantum nature and is not associated with the movement of the particle as a whole
) is parallel to the floor; Don't let your non-working shoulder drop! As soon as your elbow is at shoulder level, pull your shoulder up along with your elbow, and if that doesn’t work, take a lighter dumbbell. At home, the exercise is done from a freestyle stance: in a squat, one hand rests on the knee, the other does a deadlift.
Shrugs for trapezius, rhombus and scapular muscles. In the gym they use bench press machines or do them on an inclined bench, and at home they do them while standing.
Standing. Feet are shoulder-width apart, the shoulders themselves are turned, the arms with dumbbells are lowered. As you exhale, pull your shoulders as high as possible, keeping your chin down. At the highest point, pause and lower the weight. Don't roll your shoulders!

Remember that it is extremely important to learn how to choose the best dumbbell weight for yourself. Take very languid ones, and the muscles will tire before they receive sufficient overload, and very light ones will be of little use. To hold the weight more firmly in your hands, use wrist straps.

Hyperextension

Hyperextension (overstretching) can only be done by those who have a healthy spine. In the gym, these exercises are done on a simulator, and at home and in regular gyms - on a fitball. The ball option is also recommended for inexperienced people, because the soft ball does not allow you to bend more than necessary, and this mistake is often made by new people on the gym bench.

Lie down with your tummy over the ball, hands behind your head, legs straight, feet outstretched and toes resting on the floor. In a variant ( one of several editions of a work (literary, musical, etc.) or an official document; modification of any part of the work (different readings of individual

) for guys, when extending the body, the legs lift off the floor, and the arms must be folded on the chest (
Chest - the upper part of the body
).
In the female version, the legs, after straightening, remain on the floor, the arms ( the upper limb of a person, the musculoskeletal system, one of the most important parts of the body
) are directed back (“the swallow has withdrawn its wings”).

The people were taken aback! Joints will recover in 3 days! Attach...

Few people know, but this is exactly what heals joints in 7 days!

Exercises for osteochondrosis

If you have a curvature of the spine, herniated discs or osteochondrosis, you cannot do strength exercises, but this does not mean that people with such problems are doomed to become stooped and frail! Even with severe diseases of the spine, gentle stretching exercises for the back, which are more static than dynamic, are not prohibited and are even recommended. “Boat” and “Bridge”, which are part of exercise therapy complexes, will help strengthen the lower back and other spinal zones.

Boat (3 repetitions) . Lie on your back, arms pressed to your body, legs and heels together. Pull in your tummy, take a breath and lift your straight legs 30–40 cm, immediately lift your head, shoulders, and upper back off the floor at the same distance. When you feel that you are resting only on your buttocks and sacrum, hold your breath, count to eight to ten, lower yourself to the floor and relax. Repeat.
Opposite boat (3-4 repetitions) . Lie on your stomach, arms, and legs ( part of the body (limb) that is a load-bearing and locomotive anatomical structure, usually having a columnar shape
) shoulder-width apart: arms extended forward, palms down, legs straight. Immediately lift your limbs, focusing on your tummy and pelvis, with your palms and feet stretching with all your might in opposite directions. At the point of greatest tension, count to 10, lie on the floor, rest and repeat. Practice for three to four weeks, and you can hold the static position of both “boats” for at least a minute.
Bridge . Lie on your back, bend your knees, and place your hands on the floor behind your head. Now get up, pull your pelvis up higher, and when it doesn’t work out anymore, count to 10, and as a standard – to 40–50. Those who find it difficult to hold the bridge for such a long time can do 5-10 repetitions for 5 seconds.

The most severe overload ( can mean: In technology Overload is the ratio of the absolute value of linear acceleration caused by non-gravitational forces to the acceleration of gravity on the surface of the Earth

) is given by the yoga complex “Crocodile”.
This health and preventive program consists of 5 series of exercises ( training (English training from train “to educate, educate”) - a method of active learning aimed at developing knowledge, skills and abilities, as well as social attitudes
) for twisting. It is better to study it under the guidance of a trainer or via video and before starting training.

Source: trenirofka.ru

https://youtu.be/lRwqxVy_55o

How to avoid injury?

The lower back is considered the most vulnerable part of the body. It is most exposed to stress. Only twenty percent of adults can boast of a complete absence of pain in this area. This means that performing hyperextension requires maximum caution, since the main load, and, most importantly, the stretching, falls on the muscles in this part of the spine.

To avoid injury, you need to follow a few simple rules that apply not only to sports, but also to everyday life:

It is necessary to lift heavy objects not with the efforts of the back, but with the legs. If you strain your back, you can easily injure it.
Do hyperextension not occasionally, but regularly. The best thing, of course, is daily. This will strengthen the most vulnerable part of the body.
Control your weight. Obesity negatively affects overall muscle tone, health and, of course, the back.
Stretch your back muscles every day. This will avoid unnecessary tension in this area.

Nutrition is of great importance for the prevention of injuries in the lumbar region. Food should be rich in minerals and vitamins and not empty calories. In order not to have to struggle with excess weight, if there is such a predisposition, it makes sense to periodically arrange fasting days.