How to Do a Seated Back Extension Machine
The seated back extension 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 seated back extension machine.
Beginning Seated Back Extension 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.
Seated Back Extension 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.
Seated Back Extension Machine Benefits
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Training in a secure environment.
The ability to measure and test the spine.
Protocol for Digital Treatment.
Templates for back problems on the computer.