Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Repeat with the left arm and right leg.Lift your right arm and left leg 1 to 2 inches, or as high as you can. Lie on a mat on your stomach and straighten your legs behind you.This exercise involves lifting opposite arms and legs at the same time. To take your back extensions to the next level, do alternating supermans. You can also lift your arms and legs as high as you can, but don’t force it. If you have trouble relaxing your neck, focus your gaze on the mat.Īs you get stronger, try holding the superman pose a little bit longer. At the same time, lift your legs 1 to 2 inches off the floor. Raise your arms 1 to 2 inches off the floor, lifting your chest up. Keep your neck relaxed and in line with your spine. It involves lifting your arms and legs at the same time, so it’s more challenging. Once you’re comfortable with a basic back extension, try the superman stretch. You can also place your hands behind your head and point your elbows out to the side This will prevent overextension and strain on your back.įor an added challenge, fold your arms across your chest. When you come up, your body should form a straight line. Make sure to keep your head and neck neutral. Complete the desired number of reps and sets.Engage your core and gently slide your shoulders back. Exhale and move up until your shoulders, spine, and hips are in line.Bend your knees slightly and secure your feet, keeping them in line with your knees. The following steps apply to both types of benches. If you’re new to the machine, a personal trainer can show you how to properly adjust the pad. This will allow you to get the full range of motion with each move. The 90-degree version is also called a Roman chair.īefore using a back extension machine, adjust the pad so that it’s just below your hip bone. It requires you to face the floor with your thighs on the pad, letting your spine extend upward.Īlso known as a hyperextension bench, this equipment comes in two versions: 45 degrees and 90 degrees. A back extension bench, often called a back extension machine, uses gravity as resistance.
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