Lower Back Extension
This is a great, simple exercise
that can be done almost anywhere without any equipment. It focuses on strengthening
your lower back muscles and keeping them loose, especially if you suffer
from mild back pains or back tightness due to sitting on a chair all day
at work or from other job related activities.
This is a very effective
exercise recommended by doctors and chiropractors. I've noticed that similar
exercises or variations are done in Yoga and Pilates. I suggest that if
you are a beginner or have back problems, it is important that you consult
with your doctor.
There are a number of variations
of this exercise.
Method of Performance
Lie flat on the floor on
your stomach with your forehead facing downward, your legs extended and
together. Your arms can be at your side or you can place your hand under
your chin, palms facing down to the floor and your elbows pointed outwards.
Now lift yourself slowly
off the floor by contracting your buttocks and using your lower back muscles
to do the work until you are fully extended, but don't go too far. Pause
for a couple of seconds and slowly lower yourself. The key to this exercise
is to focus on using your lower back to do the work.
Don't forget to breathe.
Slowly breathe out as you lift yourself and breathe in when you lower yourself
to the floor.
This exercise can be done
2-3 times a week, 2-3 sets of the desired number of repetitions you wish
to do. It is recomended that you exercise your abdominals at the same time.
Variations
If you feel this may be
too difficult or causes some discomfort, you may want to keep your hands
on the floor and use them to lift yourself or push yourself off the floor.
This exercise can also be
performed using exercise
balls
.
