The hyperextension exercise works the erector spinae muscles in your lower back. The erector spinae muscles are important for holding your body upright and allowing you to maintain proper posture. Performing hyperextensions will allow you to strengthen your back, which can lead to prevention of lower back pain and improved back flexibility. Improved back strength is also important if you lift weights. Exercises such as squats and overhead presses put increased strain on the muscles of your back. A strong back will allow you to better stabilize the weights and maintain a correct spinal position, which reduces your risk of injury.
Step 1
Lie face-down on the ground.
Step 2
Extend your legs so that they are straight, with your feet together.
Step 3
Place your hands behind your head so that a straight line is formed from your left elbow and forearm to your right elbow and forearm.
Step 4
Raise your upper body two to three inches off the ground. You should only be high enough to engage the muscles of your back. A straight line with your spine should be formed from your hips to your neck.
Step 5
Hold this position for 30 to 60 seconds.
Step 6
Lower your body back to the ground.
Step 7
Relax for 30 seconds.
Step 8
Repeat the exercise a total of three times.
Tips and Warnings
- You might need a partner to hold your feet if you are top heavy. You can also extend your arms overhead for a more challenging version of the exercise.
- Never elevate your body more than a few inches off of the ground. Elevating your body higher will create a curve in your spine that can lead to back injury. Consult your doctor before performing any hyperextension exercise to ensure it is safe for you to perform.
References
- MayoClinic.com: Back Pain Prevention
- MayoClinic.com: Back Pain Treatment
- American Academy of Orthopaedic Surgeons: Lower Back Pain Exercise Guide
- Patient Education Institute: X-Plain How to Prevent Back Pain
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
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