This short post will show you the proper and safe way to perform
machine lumbar extension using perfect technique in order to get the most benefit from this rather inconvenient lower back exercise.
Instead, you may be leaning back
with lumbar extension, with the Kettlebell out in front of your shoulder joint, and elbow bent.
Moreside et al. (10) discovered that subjects did not use passive gains in hip extension when tested performing a lunge and instead tried to gain the motion with other body segments such
as lumbar extension.
Bumbo says: «The seat stabilizes the child into slight hip flexion, placing the pelvis in a slight anterior pelvic tilt which
facilitates lumbar extension.»
But even more, performing it regularly will help you correct your body positioning and fix a number of form issues, such as over-rowing and excessive range of motion, overstretching,
excessive lumbar extension and excessive momentum, thereby eliminating back pain and increasing the effectiveness of your rowing and lifting performance.
Genece, If you are having consistent pain with these initial
gentle lumbar extension exercises, I would highly recommend you get in to see a physical therapist.
The prone trunk extension (superman) exercise is an effective exercise and displays very high levels of erector spinae muscle activity when performed with
maximum lumbar extension.
Machine
lumbar extension works the erector muscles of the spine, focusing the effort on the lower back, specifically the lumbosacral mass of the spinal muscles.
The role of pelvic restriction on gluteus maximus EMG amplitude during back extensions or other exercises (such as
seated lumbar extension machines) remains unclear.
Substitute standing rapid hip extension (hands on wall, chest up, rapidly extend your right hip back with slight bend in your knee, holding your TA tight so that it is pure hip flexion and
no lumbar extension.
single - leg back extensions (performed as a hip - hinge exercise rather than as an erector /
lumbar extension)
Whether the seated position of
the lumbar extension machine makes these findings impossible to compare with those taken during the horizontal back extension in the prone position, however, is unclear.