A strong back provides a solid foundation to strengthen other muscles throughout the body. Hyperextension exercises of the back 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 must know how to perform them, their different variations and where to fit them into your routine.
What are the 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 the erector spine muscle , which is responsible for extending the spine. The upper part of the movement includes a small amount of hip extension, which works the gluteal muscles . Your core and abs 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 control back pain : As your muscles get stronger, they can offer more support to your spine, improving posture and relieving pain. The lower back is one of the most important muscle groups in the body, and strengthening it can lead to strength gains throughout the body.
Why does pain appear?
Back pain can be a common condition these days, but living with it doesn’t necessarily have to be a common reaction. The pain is due to a myriad of causes, from sports injuries to poor posture and the stress of long-distance walking. Hyperextension is a term used to describe both a type of back injury and a back exercise that can alleviate that pain.
Activities that place a lot of stress on your 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 alter sleep patterns.
When to do these exercises?
If training your lower back and core muscles is a priority for you, whether it’s because you’re injured, lacking strength, or just feeling underdeveloped, perform hyperextension twice a week at the start of your workout. Start with two sets of 10 repetitions for the first sessions; then gradually increase the number of sets and repetitions. When you can do four sets of 15, hold a light weight to your chest to make exercise more difficult.
Hyperextension exercises can be performed on an angle hyperextension bench to strengthen the lower back. An adjustable pad accommodates the thighs, while the 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 generally placed behind the head or crossed in front of the chest throughout the routine.
However, you can also do them on the ground without using special equipment. Start by lying face down on the floor or mat, with your elbows close to your body. Then, push up on your torso, 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. Multiple repetitions can reduce tension and improve flexibility.
As an alternative back extension strengthening exercise, you can do the classic Supermans instead of hyperextension 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. Do 10 to 20 repetitions on each side.
As strength improves, make this exercise more difficult by lifting all four limbs at the same time.
Once back pain is relieved, increased hyperextension resistance can be added to improve muscle strength and flexibility in the lower back. For example, in hyperextension bench you can hold a weight plate during exercises. For the beginner, however, it is important to avoid being overweight and starting exercises slowly to avoid causing or exacerbating pain.
