Back Extensions with Block Lift
Flexopedia > Back & Shoulders
Back Extensions with Block Lift
Unlike back extensions with elbow squeezes, this variation of back extensions uses shoulder engagement to make the drill more challenging. But on the plus side, this is a great two-for-one that works on our active back and shoulder flexibility at the same time!
How To
Step 1
Start lying face-down on the ground, legs spread about hip-width apart. Holding a yoga block on the “wide” setting between your hands, reach your arms forwards as far as you can, as if you were pushing the block as far away from your face as possible (you should feel your shoulders shrug up towards your ears if you are really reaching actively!)
Step 2
Keeping your legs on the floor, and keep pushing the block forwards, lift your chest off the ground (it’s OK if the arms lift too).
Step 3
Once you’ve lifted your chest as high as you can, raise your arms to reach the block towards the ceiling just for a moment. Make sure you are pushing the block forwards-and-up, and not letting the elbows bend.
Step 4
Slowly lower your chest and arms back to the floor. That’s one rep. Repeat for 8-12 reps.
Modifications
Need to make it easier?
Lose the block and the arm lift. Just work on your “regular” back extensions with your arms reaching forwards.
Want to make it harder?
Bend your elbows 90 degrees and keep them squeezing towards each other the whole time (if your arms are long enough, you can even put a second block between your elbows in addition to the one between your hands).
Related Content
Flexopedia: Back Extensions
Flexopedia: Back Extensions with Elbow Squeeze
Blog Post: Back Extensions: The Backbender’s Broccoli
Blog Post: Protecting Your Low Back When Backbending
