Extensions

Starting position:

Set the length of the extension machine so that the support section is at your hips. Fix your feet in the machine’s foot-holders andhold your hands just behind your ears, letting the elbows point away from each other. An alternative is to cross your hands on your chest. Keep your body core firm with a natural bend of the spine.

Exercise:

From the starting position, go down up to a forward bend of a 90-degree angle at your hip joints. Then, contracting your back and abdominal muscles, lift your body up and return to the starting position. Fix your body core throughout the entire movement and make sure your spine is naturally bent and not overly bent backwards, especially in the upper position. Do the required number of repetitions, inhaling in the lower position and exhaling in the upper position.

Note:

Focus on your breathing and make sure your pelvis is in a neutral position to avoid a lordotic swayback at the waist (over bending your lower back). Concentrate on abdominal breathing. Perform the motion by pulling (focus on correct involvement of your internal abdominal muscles) and avoid swinging. Avoid uncontrolled motion when returning to the starting position, relaxing the muscle tension gradually.

Recommendation:

To eliminate overbending the lower back, keep your pelvis in a neutral position and activate your internal stabilization system.