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- Stretching Exercises
- Resistance Band Exercises
- Swiss Ball / Gym Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Back Extension
Back extensions, or hyperextensions are very challenging exercises. If you are a beginner, start with dorsal raises or back extensions on a swiss ball.
Teaching points
- Use an extension table or similar piece of equipment.
- Rest your thighs on the pad and hook your ankles behind the rollers.
- Start in the position shown in the first photo.
- Extend up through the hips to a parallel position, as shown in the second picture.
- Perform this slowly and return to the starting position under control.
Variations & progressions
- Hold a disc weight across your chest with your arms folded to add extra difficulty.
Muscles worked
- Erector Spinae.
- Multifidus.
Alternative exercises
- Dorsal raise.
- Back extension on a swiss ball.
Related injuries
- Lower back pain.
