Hyperextensions draw the posterior surface of your spinal bones and pelvic bones toward each other. The muscles of your spine, pelvis and lower back work together to perform hyperextension exercises whether you do them on the floor, a machine, an exercise bench, or a Swiss ball.
Spine, Pelvis and Hips
There are nearly 10 muscles along the length of your spine and your lower back, which are engaged during hyperextensions. Many are part of your erector spinae muscles. Notably, the multifidus muscle is part of your core and helps prevent or reduce incontinence, according to Paul Chek of the Corrective Holistic Exercise Kinesiology Institute in his book “Equal But Not The Same, Considerations for Training Females.” Your gluteals, the gluteal end of your hamstrings, and the gluteal end of your inner thigh muscles are also activated during hyperextensions. These muscles all attach on your pelvic bones.
Considerations
The muscles engaged in hyperextensions may slightly vary depending on the position of your body. If you are lying flat on your tummy to perform hyperextensions, you engage primarily your spinal extensor muscles, which are also known as your erector spinae. These muscles run the length of your spine. However, if your hips and pelvis are bent at an angle in a flexed position, your gluteals, hamstrings and inner thigh muscles are also activated; these muscles attach on your pelvis. Incorporate hyperextensions on your tummy before adding hyperextensions in a flexed position for rehab or general fitness programs.
Exercises
Hyperextension exercises performed flat on your tummy are done by raising your chest and legs off of the floor while keeping your hips and pelvis stabilized. You may also raise one opposite set of limbs upward while keeping the other opposite set of limbs on the floor. Hyperextensions may also be done on a hyperextension machine or a Swiss ball in which you steady your body from your hips down and move only your trunk. This exercise is performed by securing your feet and thighs against the machine or wall and then bending your trunk toward the floor. Contract your hyperextension muscles to lift your trunk back up, slightly beyond the straight line of your body.
Conditioning Benefits
The muscles involved in hyperextensions help maintain correct posture throughout the day whether you are doing house chores, working or exercising. Specific exercises for the muscles used in hyperextensions condition your muscles so that you do not tire quickly, thus preventing postural problems that can lead to further muscle and joint injuries.
References
- “Anatomy & Physiology”; Gary Thibodeau, Ph.D., et al.; 2007
- “Therapeutic Exercise for Musculoskeletal Injuries”; Peggy Houglum, Ph.D.; 2005
Member Comments