Hyperextension exercises strengthen the muscles lining your spinal column, especially in your lower back region. Include hyperextension exercises to reduce your risk of lower back injury. Low back pain is the sixth most expensive medical condition in the United States and the biggest reason people miss work, according to a 2009 article by Thomas Dreisinger, Ph.D.
Supermans
Hyperextensions on the floor or "Supermans," are an effective and safe exercise requiring no equipment. They may be performed by first lying face-down on the floor. Then, straighten your arms and legs in line with your body. Next, raise your extremities, keeping your pelvis on the floor. Hold the contraction for two seconds; lower your extremities and repeat.
Hyperextension Machine
The hyperextension machine immobilizes your lower body so you can flex and hyperextend your trunk. First, secure your heels or ankles within the foot supports and ensure your hip bones hang slightly over the hip pads. Then, cross your arms over your chest and bend forward from your hips. Next, raise your trunk up slightly past your buttocks; maintain your head and neck in a neutral position throughout the movement. Increase the intensity by holding a weight plate across your chest, building the mass of your lower back muscles.
Swiss Ball Hyperextensions
A Swiss ball may be used to do hyperextensions similar to using a hyperextension machine. Stabilize your feet against the floor or the wall. Assume a push-up position with the ball under your lower abdominals and your arms on the floor for balance. First, contract the muscles of your lower back and your glutes to raise your legs slightly above your lower back; hold the contraction for two seconds. Then, lower your legs back to the floor and repeat.
Good Mornings
Good mornings are an advanced hyperextension exercise and may be done initially with a crooked or EZ-bar then a regular barbell. Perform this exercise by placing the bar behind your head, across your trapezius and shoulder muscles. Then, stick your buttocks out as you bend your trunk forward until you feel a slight stretch in your buttocks. Next, tighten your lower back and glutes, returning to an upright position.
References
- "ACSM's Certified News": Resistance Training in Chronic Back Pain; Thomas Dreisinger, Ph.D., Oct./Nov. 2009
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum; 2005
- "Personal Trainer Manual"; American Council on Exercise; 1997
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