1. Starting Simply
Learning how to do back extensions is a great way to strengthen the lower back, relieving pain and tension, but like any exercise, it is best that you start of slowly, gradually building strength. Lay face down on the ground with the tops of your feet and your forehead resting on the ground. Place your hands behind your neck; however, make sure that you do not apply pressure and that you keep your elbows opened as wide as possible to prevent strain on the neck. Inhale deeply and as you exhale, press your legs into the ground and lift your chest as high as possible as you continue to look down at the floor. Hold your highest lift for 10 to 15 seconds and then gently lower down as you inhale. Repeat three to five times.
2. Moving On Up
Another back extension variation can help you build strength in the core. Rest on hands and knees with your arms directly below your shoulders and knees below your hips. Your hands should be about shoulder-width apart while your knees are spread hip-width apart. Again, it is important to keep your neck relaxed throughout the exercise by looking straight down to the ground. Inhale deeply and as you exhale, lift your right arm and left leg as high as possible, straightening your leg and pointing the toe. Hold for two or three deep breaths and gently lower down as you inhale, switching sides on the exhale. Repeat the exercise, alternating sides five to ten times, depending on your comfort level.
3. A Helping Hand
Stability ball back extensions are a great way to get a helping hand, taking your exercise to the next level. Rest your pelvis on the stability ball, extending your legs straight behind you and draping your body over the front of the ball. If necessary, you can slip your feet under a bed or other stable object to help hold you in place; however, with practice it will not be necessary. Place your hands behind your head, opening your elbows as far as possible while looking down towards the ground. Inhale deeply and press your pelvis into the ball, lifting your upper body as high as possible. Hold for the full exhale and then lower yourself down on the inhale, draping over the ball and repeat two to three sets of ten to fifteen lifts.
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