Back Extension:
Secure feet against wall. Place ball at hips. Hold isometric at the top for 3 seconds. Repeat. 3 set 12 -15 reps
–Helps workout the Erector Spinae muscles. This exercise is great for posture and back pain–
Back Extension:
Secure feet against wall. Place ball at hips. Hold isometric at the top for 3 seconds. Repeat. 3 set 12 -15 reps
–Helps workout the Erector Spinae muscles. This exercise is great for posture and back pain–
Could you add weights to this exercise for better results?
Thanks! 🙂
For sure! Make sure your form stays good and stick to 12 – 20 reps.
All the best,
Anna, CPT, FF Specialist
Okay so if I add weights, should I hold them in my hands or put them in another place in order to fatigue my back muscles?
Thanks 🙂
Hold them in your hand, be careful though if you’re using a stability ball to balance rather than a back extension machine. If it’s too difficult to balance with the weight just increase your reps to 20 – 30.
All the best!
Anna, CPT, FF Specialist
And is the Erector Spinae the muscle of the lower back? Also, are additional parts of the back (lower, middle, and upper) used and strengthened in this exercise?
Thanks 🙂
Yes, the Erector Spinae are your lower back muscles. Your lower back muscles is what is mainly targeted through this exercise, you work the upper parts of your back during rowing and pulling movements.
All the best,
Anna, CPT, FF Specialist