Back Extensions

Back Extensions This exercise is often identified by the misnomer of “hyperextensions”. The usage of the prefix “hyper” implies that greater than normal ROM movements are performed during the execution of the exercise. Exaggerated movement applications (hyperextensions), are to be avoided as they cause stress of the vertebrae, discs, and facet-joints in the lower lumbar region. Instead, the correct movement application is more aptly described as “back extensions”. The posture of the body should be aligned in what is described as the normal anatomical position. Although instead of being in the vertical position the individual is (of course) in the horizontal position. Often-applied Misconception Frequently, athletes perform what they consider to be back hyperextensions by placing the legs under the pads of the back extension apparatus and raising up past the parallel line of the body. However, upon closer evaluation it is usually discovered that the trainee has applied a bent-leg posture and the apparent “hyperextension” is really an extension movement as the upper and lower back (spine) is in line with the knees. However, even with the bent-leg posture this approach to the back extension exercise can prove to be of high-risk as there is significant pressure exerted upon the muscles as well as the vertebrae of the lower lumbar region. While the hyperextension application offers slightly increased activation of the erector spinae muscle, the risk outweighs the reward and the hyperextension application should be avoided. Considerations for Twisting Action The back extension exercise involves the activation of the transversospinal and erector spinae muscle groups. In order to incorporate the activation of the rotatores muscles a twisting action would need to be applied. Once again for reasons of safety, beginning weight-training students should be cautioned against applying the twisting actions during the movement application as additional stress can be placed upon the lower lumbar region. Advanced trainees can apply twisting actions but extreme caution must be taken to ensure the safe, efficient application of this variation. Correct Movement Methodology Essential The importance of applying correct exercise execution of the movements for the lower back cannot be overstated with reference made to potential injury risks. Lower back ailments can sideline an athlete for a long time sometimes a lifetime. If a trainee suffers an injury to the lower back all exercise capability is eliminated. Try performing a set of squats or even barbell curls with an injury to the lower lumbar region. Exercising the lower back can allow for an enhanced muscular structure as well as providing for an injury tive during the execution of other exercises. However, haphazard training of the lower back could easily induce severe career-threatening injury. Correct movement methodology is essential to the safe, efficient training of this highly-vulnerable area of the body. Summary of Correct Exercise Execution - Assume the correct preparatory position for the movement by placing the body face-down upon the back extension apparatus. The hips should be supposed and the ankles secured beneath the provided foot pads. The back should be held in a flat rigid posture and the head should be held in an extended position. This posture should be maintained throughout the entire application of the movement. – Initiate the eccentric contraction of the movement by lowering the body slowly downward so that the upper torso forms a 90° angle with the legs. You will want to make certain to utilize strong neuralimpulsing into the muscles of the lower back in order to combat the forces of gravity which threaten to take over control of the lowering of the body. – Complete the eccentric contraction phase of the movement by stopping the descent of the torso at the desired 90° angle position of the torso and the legs and pause for two counts before attempting the initiation of the concentric contraction phase of thee movement. You will need to concentrate fully in order to avoid the natural tendency to allow the body to swing downward past the 90° angle formed by the upper torso and the legs. Coming down past the desired 90° angle encourages a swinging action of the body which can exert great stress upon the lower lumbar region. As well, coming down past the 90° angle induces a resulting “whipping” action of the body into the subsequent concentric contraction phase of the movement. – Begin the concentric contraction phase of the movement by slowly raising the upper torso to the desired horizontal position. You will need to utilize strong muscular contractions in the muscles of the lower back in order to protect the lower lumbar vertebrae, discs, and facet-joints from potential injury. Keys to the Lift - Assume and maintain the correct body posture throughout the entire application of the movement. – Utilize highly-concentrated, slow speed-of-contraction movement applications in order to accentuate the muscular emphasis and to alleviate the exertion placed upon the vertebral column. – Do not lower the body greater than a 90° angle and avoid the tendency to use a “whipping” action of the torso when initiating the subsequent concentric contraction as such flaws in technique will create great stress upon the lower lumbar region. – Remember the lever arm in this case is the body. Be extremely careful in applying the movement as any degree of carelessness could easily result in career-threatening injury.