A strong back provides a solid foundation for strengthening other muscles throughout the body. Back hyperextension exercises are often overlooked when it comes to increasing core strength and adding muscle mass, but they are commonly included in rehabilitation programs. To maximize the benefits of hyperextension, you need to know how to perform it, its different variations, and where to fit it into your routine.
Hyperextension muscles of the back
Hyperextensions, or back extensions as they are also called, train the muscles of the lower back. This movement focuses on erector spinae muscle, which is responsible for extending the spine. The top of the movement includes a small amount of hip extension, which works the gluteal muscles. You core and abs they work throughout the exercise to keep your torso straight.
The benefits of hyperextension go beyond the aesthetics of a strong back. Strengthening the lower back and core muscles can help manage back pain: As your muscles get stronger, they can offer more support to your spine, which improves posture and relieves pain. The lower back is one of the most important muscle groups in the body, and strengthening it can lead to full-body strength gains.
Why does pain appear?
Back pain may be a common condition these days, but living with it doesn't necessarily have to be a common reaction. Pain stems from a myriad of causes, from sports injuries to poor posture and the compound stress of walking long distances. Hyperextension is a term used to describe both a type of back injury and a back exercise that can relieve that pain.
Activities that place a lot of stress on the lower back can cause a hyperextension injury. Dance and gymnastics are two activities that require excessive stretching of the spine. A hyperextension injury is generally characterized by the sudden onset of pain, followed by pain that accompanies normal daily activities. Such injuries can also disrupt sleep patterns.
We all know that the part of the body most prone to injury is the lower back. Nearly 80% of adults will experience low back pain at some point in their lives. So great care must be taken when performing any stretching or training that involves the back. Without a doubt, proper warm-up is key to this. If we want to do hyperextension exercises to avoid back injuries, it is essential to take into account some tips:
- Be careful when lifting heavy objects and make sure you use your legs for the lifting part.
- Perform hyperextension exercises daily. They are good in every way, as it strengthens the core and keeps the lower back active and healthy.
- Be sure to control your body weight. Obesity affects the entire body, including the back.
- Eat a healthy diet full of adequate vitamins and minerals. "Cheat" days are fine, but limit them to 1-2 days a week.
- Do back stretches daily. There are some great back stretches to strengthen your lower back and also help prevent strain.
Exercises for lumbar hyperextension
If training your lower back and core muscles is a priority for you, either because you're injured, lack strength, or just feel underdeveloped, perform hyperextensions twice a week at the beginning of your workout. Start with two sets of 10 reps for the first few sessions; then gradually increase the number of sets and repetitions. When you can do four sets of 15, hold a light weight on your chest to make the exercise more challenging.
Bench hyperextensions
Hyperextensions exercises can be performed on an angled hyperextension bench to strengthen the lower back. An adjustable pad accommodates the thighs, while footrests keep the ankles in place. You just have to move your upper body up and down using your lower back muscles. The hands are usually placed behind the head or crossed in front of the chest throughout the routine.
However, you can also do on the floor without using special equipment. Start by lying on your stomach on the floor or mat, with your elbows close to your body. Then, push your torso up, allowing your elbows to support your body weight while your hips remain on the ground. That position is held for up to 15 seconds before returning. Several repetitions can reduce tension and improve flexibility.
Superman for back hyperextension
As an alternative back extension strengthening exercise, you can do the classic Superman instead of hyperextensions at home. You will only have to lie on your stomach with your arms and legs extended. Raise your right arm and left leg simultaneously. Hold for three to five seconds; then repeat on the opposite side. Perform 10 to 20 repetitions on each side.
As strength improves, make this exercise more difficult by raising all four limbs at the same time.
Once back pain is relieved, greater resistance can be added to hyperextensions to improve muscle strength and flexibility in the lower back. For example, on a hyperextension bench you can grab a weight plate during the exercises. For the beginner, however, it is important to avoid being overweight and to start exercises slowly to avoid provoking or exacerbating pain.