Back Extensions with Elbow Squeeze

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Back

Back Extensions with Elbow Squeeze

Muscle Group(s) Stretched: Back

Range of Motion Strengthened: Back extension

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

I love this variation on the “regular” back extension because it helps us use some of our shoulder and other back muscles - like our lats - to help lift our chest into a deeper backbend.

How To

Step 1

Start lying face-down on the floor, legs hip-width apart. Open your arms out to the side in a “robot” position: elbows bent 90 degrees, resting on the floor in line with your shoulders.

Step 2

Keeping your legs on the floor, lift your chest as high as you can off the floor - this should feel like a squeeze in your erectors, the muscles running up and down each side of your spine.

Step 3

Keeping your chest lifted, add squeezing your elbows together towards your hips, trying to lift your chest a little bit higher as you squeeze those elbows together.

Step 4

Slowly lower back down to the ground.

Repeat for 8-12 back extensions 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.

Want to make it harder?

Hold the elbow squeeze for longer. Instead of keeping the squeeze brief, try to hold it for 1-2 seconds before lowering to the ground.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Back Extensions with Block Lift
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Arm Across the Chest Stretch