How many of you sit in a chair or drive a car every day? This might be causing poor posture and back pain. Next time you go to the gym, try the back extension machine. This can help improve posture and lower back pain so you can do everyday activities with ease. Back extensions help strengthen those lower-back muscles and also work the muscles in your butt and hamstrings. To do a back extension:

  • Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
  • Place your arms behind your head, or hold onto a kettlebell (10 pounds is a good starting point) with your arms fully extended.
  • Lift your torso up a few inches and squeeze your glutes for two seconds. Then, lower your torso back down to the starting position. Be sure not to overextend your back.
  • If you’re a beginner, perform this exercise without weight or start with a light weight. As you feel comfortable, begin to add or increase the weight.

Hmmm. Is that it? No! Let’s work those obliques too.

Oblique work out using back extension machine

The back extension machine can also be used to strengthen your oblique muscles. Strong obliques can lead to a greater range of motion, improved agility and increased stability

Lie sideways on back extension machine with right hip against padding and your feet staggered and secured under pads. Squeeze your obliques as you crunch towards your left hip, hold for one count, then return to start.

 These are not the only 2 exercises that you can do with the back extension machine. 

You can also do incline push-ups and hanging dips.

If you would like to read more about back extensions please visit: How to Perform Back Extensions Correctly To Improve Sports Performance and Prevent Back Injuries

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