45 degrees Back Extension Scapular Adduction Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rhomboids, Lats
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Back Extension with Arm Adduction
How to: 45 degrees Back Extension Scapular Adduction
- Lie face down on a mat with your arms extended in front of you.
- Engage your core and slowly lift your torso while simultaneously pulling your shoulder blades together.
- Hold the top position for a moment, then lower back down in a controlled manner.
Common Mistakes
- Overextending the back
- Rounding the shoulders
- Holding breath during the movement
Modifications
- Perform with a pillow under your hips for support.
- Limit the range of motion if discomfort is felt.
Tips
- Maintain a neutral spine position throughout the exercise.
- Engage your core for stability.
- Control your movements to prevent any jerking.
45 degrees Back Extension Scapular Adduction Alternatives
Tags
back
stretching
mobility
erector spinae
health
core