How to Do
How to Do Sitting Back Extensions on Machine
The sitting back extensions on machine should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the sitting back extensions on machine
Beginning
Beginning Sitting Back Extensions on Machine
Make sure your feet are securely attached under the foot pads on the back extension machine. You must have a good fit so that you are securely secured when you begin to bend at the hips. Place your lower body on the huge pad that has been provided for this purpose. You should be able to flex your upper body virtually at right angles if you're far enough forward. Underneath your chest, cross your arms.
Movement
Sitting Back Extensions on Machine Movement
1. Maintain a horizontal position by bracing the abdominals while keeping the arms folded and the body in a horizontal position. Make sure your ankles are securely fastened.
2. Slowly bend at the waist until the upper and lower bodies are at 90 degrees. Avoid arching your low back and squeezing your gluteus maximus at the apex of the movement.
3. Return to the beginning posture and gently stretch upward until the back is hyperextended. Avoid arching your low back and squeezing your gluteus maximus at the apex of the movement.
4. Try three sets of five repetitions more or fewer depending on your back and abdominal muscles' condition and strength.
Machine Benefits
Sitting Back Extensions on Machine Benefits
The muscles that support the spine are strengthened, and pressure on the spinal discs and facet joints is relieved. Improving mobility and reducing stiffness. Improving circulation helps ensure that nutrients are distributed evenly throughout the body, including to the spinal discs.
Exercise Aliases
Hyperextension, Back Extension Exercise.
