| One of the nice things about back extensions is that | | | | * This posture exercise should be performed at a |
| you feel your posture improve that very same day. It's | | | | steady pace. This exercise comes easy for a lot of |
| because this exercise works out the lower back, | | | | people and so it is very tempting to rush through. Also, |
| which is crucial to maintaining proper posture. To do | | | | if you find that you are exceeding 15 repetitions during |
| this exercise you will need to find a Roman chair at | | | | your sets, you can hold a weight to your chest to |
| the gym. Try to aim for between 12 and 15 repetitions, | | | | make it more difficult. The circular weights are the |
| three sets total. | | | | easiest ones to hold (as in, the ones used to add |
| 1. The machine needs to be adjusted so the cushion is | | | | weight to barbells). |
| against your mid-thigh. Your back should be straight | | | | * This exercise also strengthens your buttocks and |
| throughout the whole exercise. | | | | hamstrings. |
| 2. Lower the top part of your body while keeping your | | | | * Be sure not to do hyperextensions. That is when |
| back straight. Lower until your body is in the shape of | | | | instead of coming back to a straight line, you actually |
| an L. You should be breathing in when lowering. Some | | | | arch your back as far back as you can. This causes |
| people perform this exercise bending their back when | | | | pressure on your spinal disks, but there is no real |
| they lower (instead of keeping it straight), but that could | | | | additional benefit to your muscles. |
| lead to injury. | | | | Do this exercise weekly, along with other posture |
| 3. Come back up to make your body in a straight line | | | | exercises, and you will notice your back will start to |
| again. Exhale during this motion. | | | | straighten naturally. |
| Side notes about the exercise: | | | | |