Sunday, April 17, 2016

Back Extension (Seated BowFlex)


Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. The gluteus maximus and the hamstrings are also strengthened at the hip.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods®.
• Spread the cuffs from the handles and slide them over the forearms up to the elbows.
• Place heels on the end of the platform, bend the knees comfortably, cross your arms in front of your chest and pull handles tightly to your chest.
• Sit up straight, lift your chest, tighten your trunk muscles and maintain a slight arch in your lower back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting out
some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire torso backward — as a unit — by pivoting at the hips.
• Slowly return to the starting position without slouching or changing spinal alignment.
Key points:
• Keep your chest lifted and a very slight arch in your lower back at all times.
• Move from the hips only, not your waist. Do not increase or decrease the arch in your lower back during the movement.
Alternate motion:
• From the same starting position, sit erect and slowly allow your spine to flex forward maintaining control of the weight.
• Slowly straighten and extend your spine/trunk to a comfortable arch.
• Repeat with control.
• This version will require less weight than the exercise above.