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back extension


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A back strengthening exercise, usually performed on an extension bench specially designed to support the hips and which fixes the feet (figure 9). The extension bench isolates the back muscles, allowing the body to bend safely. If an extension bench is unavailable, the exercise can be performed on a sturdy table and a partner can hold down the legs and feet.▪ Lock your hands on top of your head. Bend your upper body over an extension bench. Slowly lift your trunk upwards to straighten it. Hold for a few seconds, then return to the original angled position. Keep your back straight during the whole routine.Back extensions increase the flexibility of the latissimus dorsi and trapezius muscles. They also strengthen the abdominals during the lifting phase, and the gluteals and hamstrings when the body is held in the horizontal position. The exercise can be performed with additional weights to improve the definition of back muscles.

▪ Lock your hands on top of your head. Bend your upper body over an extension bench. Slowly lift your trunk upwards to straighten it. Hold for a few seconds, then return to the original angled position. Keep your back straight during the whole routine.

Figure 9 Back extensions

Subjects: Medicine and Health.


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