|
Overview
Reduce lower back pain with hyperextensions, which place stress on the lower back and erector muscles. The lower back is a portion of the body often neglected by many weight lifters. The lower back is intensely stressed while doing back squats and dead lifts, but hyperextensions work the spinal erector muscles in isolation.
In addition to being an essential exercise to weight lifters and those looking to improve their build, the hyperextension is also perfect for those who suffer from lower back pain. Strengthening the lower back muscles can alleviate these symptoms and prevent them from recurring.
Setup
The hyperextension bench has a pad for resting your upper thighs on, while your feet will be placed on an angled surface with restraints behind your ankles to hold you in place as you move up and down. Begin by adjusting the thigh pads up or down so that your thighs can rest against them without blocking the movement of your upper body as it bends downward.
Mount the bench by placing your feet on the surface below the restraints and leaning against the pad. Begin with your back fully extended or slightly arched and your hands behind your head with your elbows pointing outward.
Movement
Slowly lower your body downward until it comfortably comes to a stopping point at the bottom. Once at the bottom, exhale as you reverse the motion and raise your body upward until your back is straight or slightly arched. Hold for a moment at the top of this movement before repeating the motion.
Tips From the Trainer
Greater resistance can be added to this exercise by simply taking a weight plate in your hands and holding it against your chest. The hyperextension bench can also be used to work your sides. Simply mount the bench sideways with your hip against the padding. Place your hand on the lower side of your body behind your head and allow your hand on the upper side of your body to rest on your upper leg.
While hyperextensions can be a great way to strengthen your lower back muscles and add to your proportions, it can also be dangerous to those who have underdeveloped back muscles. For those new to the gym, perform this exercise slowly without arching your back at the top of the motion. You will avoid straining your back and causing more pain by slowly working up to the full range of motion on this exercise.
|