Back Extensions on a Hyper Extension Machine or on a Swiss Ball

Posterior back muscles’ workouts complement and counterbalance your abs workouts. They should not be neglected if you aim at achieving a strong core. Back extensions can be done in many ways such as on the floor, on a ball, or on a gym’s stretching table, producing the same results. The use of the hyper machine aids in further isolating the back muscles.
Type of exercise: Isotonic – strength training exercise.

The benefits: Strong extensor muscles, strong core, good posture and stability, as well as back injury prevention for athletes (e.g. bikers) or any occupation that requires bending at the hips. An added benefit is loosening and limbering the lats* and trapezius muscles. Even your abs get a little workout on the way up of the lift.
Muscles at work Lower erector spinae*, gluteus, hamstrings.

Starting position Before mounting the equipment, fix the height of the pad. This is not a hip pad, it’s a thigh pad, so you want to make sure that your thighs are resting prone and comfortably on it without hindering the angle of flexion at the hips. Keep your legs straight, your head, neck and back all in neutral position. Chose an arms’ position based on the level of difficulty your body can handle. If you are a beginner, start with the easiest position and work your way up – see table below for arms position and level of difficulty..

Arms position and level of difficulty

By moving the arms, the center of gravity gets shifted away from the fulcrum*, and the further it gets the harder is the move.
• Easiest: arms behind the back.
• Moderate: arms across the chess.
• Hard: arms behind the head.
• Most difficult: arms extended overhead.
• Note: Adding weights makes any of these positions much more challenging.

Difficult position

The essence of the move Engage your abs, your gluteus and your hamstrings throughout the movement, inhale then exhale lifting your back one vertebrae at a time while retracting your shoulder blades. This is a very small movement, all you need is a slight increase, if any, in your lumbar curve* (you don’t want unnecessary stress to the spine). Nothing else should be moving, especially below your hips. Hold for 1 sec and inhale returning to the starting position.

Variations

For added resistance, use a weight plate either holding it right below your neck or at the back of your neck.

On a Swiss Ball

Place your stomach over the ball and press your toes into the ground while trying to reach back with your heels (for more stability you can press your feet into a wall behind you). Place your hands in any chosen position (see positions above); proceed as explained for the hyperextension machine lifting your chest off the ball.

Mistakes to avoid

• Relaxing your core muscles.
• Bouncing or pausing at the bottom.
• Hyperextending you lower back and jerking the movement.
• Cocking your head back
• Bringing your chin to your chest and looking at your feet

Number of sets / reps
Do 2 to 3 sets of 10-15 reps with 45 seconds to 1 minute rest in between.

Advice
• To avoid neck injury, especially for people with sensitive necks, avoid putting the weight or your hands behind the head.
• Keep a neutral neck position at all times.
• Keep a slow controlled motion and don’t jerk any parts of your body.
• Go only as far as possible without feeling any strain.
• Using weights helps improve the definition of your back muscles.

Comments
People have the misconception that a weak back should not get exercised because it will cause injury. The only way to strengthen weak muscles is to use them and exercise them. If we don’t work our muscles, they get weaker and weaker. Ask yourself why people go to physio, why weak muscles after surgeries need rehabilitation and work?
Unless you have a medical reason for which you should not move your back, please exercise it and guaranteed that any weakness you have there will vanish. ~MFS

GLOSSARY
• Lats: latissimus Dorsi; the large triangular powerful muscle situated middle to outer side of the back.
• Lower erector spinae: lower muscles and tendons along the side of the vertebral column or spine.
• Lumbar curve: is located at the lower part of the spine. It’s where the vertebrae of the spinal column sway inwards.
• Fulcrum: the support where the joint articulation happens.
• Abs: abdominal muscles