Primary muscle group: Lower back
Secondary muscle groups: Back
Standing Lumbar Extension: Strengthen Your Lower Back
Description:
This exercise targets the extensor muscles of the lower back, improving flexibility and strength in that area. It is ideal for preventing and relieving lower back pain.
Starting position:
- Stand with your feet hip-width apart and your feet firmly on the ground.
- Place your hands on your hips or lower back, palms down.
- Back straight, with your spine in a neutral position.
- Look straight ahead.
Execution:
- Inhale and slowly begin to lean your body back, arching your lower back.
- Exhale and continue leaning back until you feel a stretch in your lower back.
- Hold the position for 2-3 seconds, feeling the muscles work.
- Inhale and slowly return to the starting position, controlling the movement.
Tips:
- Keep your abdomen engaged throughout the exercise to protect your back.
- Do not arch your back beyond your flexibility limit.
- You can increase the difficulty of the exercise by using light weights in your hands.
Variations:
- You can do the exercise with your hands on your lower back, pressing down to help you keep your spine in a neutral position.
- You can also do the exercise with your feet together, to work the lower back muscles more specifically.
Repetitions and sets:
- Do 10-15 repetitions of this exercise, in 2-3 sets.
- Rest for 30-60 seconds between sets.
Benefits:
- Strengthens the extensor muscles of the lower back.
- Improves spinal flexibility.
- Prevents and relieves lower back pain.
- Improves posture.
Precautions:
- If you have back pain, consult with a professional before doing this exercise.
- If you have any medical conditions, make sure this exercise is right for you.
Remember:
- It is important to perform the exercise with good technique to avoid injury.
- If you are unsure how to do the exercise, consult a personal trainer or physical therapist.
