Roman chairs are strength-training machines that work your muscles through manipulating your body weight against gravity. You can do back- and ab-strengthening exercises to reduce back pain. Weak back muscles are more easily injured, and strong abs support the back, so using a Roman chair also prevents pain. For existing back problems, the best Roman chair is one that allows for beginner-level exercise.
45 Dual Hyperextension Roman Chair
A 45-degree-angle Roman chair is easiest on the muscles and provides a less-intense workout than 90-degree machines. The 45 Dual Hyperextension Roman chair by Powertec lets you do back extensions at 45 degrees to begin strengthening your back. It is adjustable to a 90-degree, flat incline for intermediate to advanced exercises to get the back muscles even stronger when you're ready. You can also do sit-ups on this machine for the abdominals. The machine is also sturdy, reliable and the closest you'll get to commercial, gym quality without paying commercial pricing. Expect to pay $300 as of February 2011.
Specs
The 45 Dual Hyperextension Roman chair strengthens the lower back, glutes, abs and hamstrings. It has a weight limit of 500 lbs., though the machine itself weighs only 82 lbs. The chair is not very large either. It is 50 inches long by 35 inches wide by 36 inches high. The foot plate, rollers and seat adjust so you can do different exercises.
Hyperextension Exercise
The 45-degree hyperextenion exercise is a standard back extension performed at a 45-degree angle on the Roman chair. The traditional exercise is performed with the torso in a starting position parallel to the floor. This is an advanced exercise that might aggravate your back problem. Instead, use the Powertec Roman chair at the 45-degree angle by stepping onto the foot plate, resting your hips on the hip pad and crossing your arms. Lie face down with your torso straight in line with your legs. Then, drape your body over the hip pad toward the floor. Lift your torso back up slightly past the starting position. Lifting your body against gravity works the back, glutes and hamstrings. Consult your doctor before doing this exercise, and ask for advice on repetitions and sets so that you don't injure yourself.
Ab Crunch
The ab crunch exercise on the Roman chair strengthens your abs. To perform the ab crunch on the 45 Dual Hyperextension Roman chair, sit on the seat, cross your arms and hook your ankles into the leg roller. Lean back as far as you can without pain and then sit up again.
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