Back Extension Exercises for a Stronger, Healthier Spine - PART 1
Revitalize your back with quick and potent exercises! Boost spine strength in minutes.
We're going to go through back extension exercises. It's a way to strengthen your back extensors & strengthen your stability. The muscles that stabilize your spine can very often, when you're sitting at a desk, a computer and you've had a history of back problems, these muscles actually become atrophied or weakened. It is a really important part of your treatment that you start to build up strength in the back muscles. What we're going to do is we're going to have him bring his elbows to his side. He's going to squeeze his shoulders together. Then, what he's going to do so he's totally engaging the muscles here and he's pushing his elbows down towards his feet.
So, all these muscles are now currently engaged. What he's going to do is to lift his upper body about one inch off the table and he's just going to stay like that and hold it for 30 seconds, the head should be neutral, he doesn't want to lift his head up, that will stress his neck out. He wants to keep it in a neutral position, and he wants to hold this for 30 seconds. Then, when you're done with this, you can go back down and repeat it. You're going to do three sets of 30 so it's three sets of 30 seconds. Keep shoulders just about one inch off the table, not too high. You want to make sure you're using all the muscles back here and the feet are on the table. They're relaxed so it's all about strengthening exercise.
Dr Michael Watins, DC
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