Back Extensions
Back Extensions
Muscle Group(s) Stretched: Back
Range of Motion Strengthened: Back extension
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
Anyone who's taken a back flexibility class from me knows I’m obsessed with back extensions - these really are the bread-and-butter of active back flexibility training. I typically use several variations within a given training session (to focus on different back/shoulder engagement or stretches), but this is the “default” variation I usually start with.
Unlike back extensions done on a machine at the gym, I strongly encourage students to do these lying on the floor and not allow the legs to help with the lift. Keeping the legs flat on the floor ensures the majority of the strengthening from this exercise is targeted to our back, and not our glutes and hamstrings.
How To
Step 1
Start lying face-down on the floor, legs about hip-width apart (a little wider is fine), arms relaxed by your sides.
Step 2
Engage your transverse abdominis by sucking your belly button in towards your spine (technically this isn’t “necessary” to protect your low back unless you’re going into quite a deep arch, BUT I like to encourage students to get in the habit of trying this ab engagement in small backbends like their backbend) - keep this engagement throughout the exercise.
Step 3
Keeping your legs on the floor (don’t let them float up like in a Superman), lift your chest off the ground as high as you can - you should feel a strong squeeze in your erector spinae, the muscles running up and down each side of your spine, as well as a small squeeze in your glutes. Then slowly lower back down to the ground with control.
Repeat for 8-12 chest lifts total.
Modifications
Need to make it easier?
Keep ‘em small! No need to lift your chest super high off the ground, even just a tiny chest lift will engage those erector spinae muscles in your back.
Anchor your feet under a couch, other heavy furniture, or use a back extension machine at the gym - this allows you to use your hamstrings, glutes, and lower back to help with the backbend.
Want to make it harder?
Try a different arm variation, like resting your palms at your low back, taking your hands behind your head, or reaching both arms straight forwards
Add a light weight (1-10lb), holding it behind your head or in front of you with arms extended.
Related Content
Flexopedia: Floaty Birds
Flexopedia: Cat-Cow
Blog Post: Back Extensions: The Backbender’s Broccoli
Blog Post: Protecting Your Low Back When Backbending
