Spine (Lumbar) - Extension Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Trapezius Lower Fibers
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Lumbar Extension Stretch
Visualised Target Muscle Groups
Front
Back
How to: Spine (Lumbar) - Extension
- Stand with feet shoulder-width apart.
- Place your hands on your lower back for support.
- Gently arch your back by pushing your hips forward.
- Hold the position for 15-30 seconds.
- Return to the starting position and repeat.
Common Mistakes
- Bouncing during the stretch.
- Overextending the back.
Modifications
- Use a wall for support if balance is an issue.
- Perform in a seated position if standing is uncomfortable.
Tips
- Keep your movements slow and controlled.
- Breathe deeply throughout the stretch.
Spine (Lumbar) - Extension Alternatives
Tags
spine
lumbar
stretching
flexibility
back health
erector spinae
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