How to Perform Hyperextensions

Performing hyperextensions can reduce the lower back pain brought on from sitting all day.

Hardcore gym enthusiasts may tell you that dead-lifting is the only way to build a strong back, but there are other options from which you can choose. For instance, another great exercise that can strengthen your back is the hyperextension. It requires a hyperextension bench, which means that you either need to buy one or sign up for a gym membership. However, it's worth the cost because performing hyperextensions will not only strengthen your back; it will also stabilize your torso and help prevent lower back injuries.

Instructions

1. Adjust the bench's upper pad so that you can comfortably bend at the waist.

2. Lie face down on the bench, position your feet on the platform and tuck in your ankles beneath the footpads.

3. Straighten your body and position your arms either across your chest or behind your head.

4. Slowly bend your body downward until you feel your hamstrings stretch and you can't go any farther. Make certain you inhale slowly as you do this.

5. Raise your torso until your body is straight again. Exhale as you do this.

6. Repeat Steps 4 and 5 for the number of repetitions desired.

Tips & Warnings

• Maintain tension on your back throughout the whole movement.

• Perform hyperextensions slowly and with control.

• Hold your upper body still for a few seconds at the top position.

• Hold a weight plate as you perform hyperextensions for a better burn.

• Never round or arch your back, because it takes pressure off your lower back.

• Refrain from over hyperextending your back, as that puts pressure on your spine.

References

• "Bodybuilding.com": Hyperextensions (Back Extensions) Exercise Guide and Video
• Muscle Mag Fitness; Hyperextensions for a Strong Lower Back; Lynn Glenn