Unsupported Back Extensions Exercises to Increase Back Strength

Video Transcript

"The next exercise I’m going to demonstrate for you is a back extension. This is an unsupported back extension. You’re going to make sure that the pad is adjusted properly for you. You can adjust it by pulling the knob on the very bottom of the machine and lifting the pad either up or down. Go ahead and come up to standing and you want to make sure that the pad is low enough so that you can get full extension in your hips. So if the pad is any higher than your hips, you need to let it come down just a little bit. Crossing your hands across your chest, navel to your spine, head, neck and back in one line; you’re going to inhale as you lower, bringing your body at a 90 degree angle and exhale as you lift. Squeezing the erector spinae, the muscles in the lower back, inhale as you lower, exhale as you lift. Very slow and controlled, you want to make sure that you don’t do exercises for your lower back too fast because you don’t want to risk pulling any muscles, exhale. The erector spinae is a very small muscle and it can easily be injured, so make sure that you take your time. Inhale and exhale, inhale. "