We are continuing with another stretch this week. Right now, many people are at home and getting less movement than usual during the day. Let’s see what we can do to keep our muscles flexible, strong and healthy, right from our homes! Back extensions are up next.
WHAT does it do? Back extensions stretch the front side of the hip and abdominal area and relieves low back pressure.
WHY should I stretch it? Back extension exercises are great since a lot of individuals sit for prolonged periods throughout the day or do repetitive forward bending movements. Sitting and repetitive forward bending can cause muscles to get tight in the front of the body, increases stress on the low back musculature, and can irritate the low back joints, discs and nerves. Extension exercises help balance the body from all of the flexion movements people are in during the day and helps decrease stress on the low back and spine.
HOW do I stretch it? There are different levels depending on individual abilities and flexibility.
From the floor: The picture below shows variations from easiest to more advanced. Choose which one feels best for you.
Push upper body up, relax low back and butt muscles, and hold.
Hold extension for 10-30 seconds if stretch remains comfortable.
Rest upper body down to the floor in between for 5-10 seconds.
Repeat each movement 3 times, 1-3x per day.
From a standing position: Below is an example of standing extensions.
Place hands on the hips, lean back to a comfortable position for about 1-2 seconds.
Return to normal. Then repeat 5-10 times in a row.
If the stretch causes any pain or tingling into the lower body, decrease extension until there is no pain or tingling. If pain or tingling persists, stop the stretch.