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Top 7 Back Extension Exercises to Help You Feel Younger

Back Extension Exercises

  • Doing exercises like the seven listed here can help reduce back extension pain and improve overall quality of life
  • back extension exercises, such as the Knee Hug, are good for people just getting started
  • Exercises like the Back Extender require the use of a back extension ball

Back extension exercises are a great way to make you feel better. Not only can they help reduce pain and stiffness but they can make you feel years younger. Here are some of the best back extension exercises you can do. Keep in mind some of these do require the use of a back extension ball.

7. The Posture Improver

While this exercise stand upright with your feet parallel and your arms at your sides. Suck in your stomach. Reach your hands out to your sides then raise them above your head to form half circles. Do both arms at the same time and touch the palms of your hands together above your head. Make sure your elbows are straight. Hold the position for up to 30 seconds.

6. The Balance Improver

Doing back extension exercises can reduce pain but it can also help improve your overall balance. This exercise involves standing as well. Reach both arms over your head while also extending one of your legs so your toes on that foot touch the ground. Then lower your arms as you bring your foot back down to the floor. Repeat this movement five times.

5. Back Extension Ball

If you have a back extension ball available, you can do this particular exercise. Place the ball under your hips so you are lying over the ball facing downward. Now roll down the ball until your chest is lifted off the ball’s surface. Keep your legs as straight as possible as you are doing this exercise.

4. The Knee Hug

For sufferers who need to gradually reduce their back extension pain, this particular exercise could be a good starting point. Lie back on your bed or your floor. Pull your knees up to your chest or as close as you can come. Wrap your arms tightly around your knees as if you were hugging them. You should feel the stretching in your lower back but don’t push yourself beyond that point.

3. The Leg Lift

For these back extension exercises, you’ll need to be on the floor and on your stomach with legs spread about as far apart as your hips. You should have your head down. Suck in your abs as much as you can and hold it tight during the exercise. Raise one of your legs up from the ground. Only the thigh and the lower part of the leg should be elevated; your hips should stay on the ground. Then lower the leg back down and repeat eight times per leg.

2. Partial Push Up

This is a great exercise for people with back extension pain because you can start slowly and gradually make it more difficult. You’ll need to lie down on your stomach. Slowly and easily push yourself up from the floor using your hands but only move the top half of your body. Keep the lower half on the ground. You can use your elbows or your arms to push yourself up depending on what is most comfortable. When you feel the stretch, hold that position for five seconds and slowly lower yourself back down. Repeat two more times.

1. Easy Bend Over

For this exercise, you’ll need to find a short stool or chair to sit on. An ottoman works nicely. Keep your bottom against the stool as tightly as possible and slowly bend over. Do not bend at the hips. Keep lowering yourself until you feel the stretch in your lower back. Hold the position for five seconds and slowly raise yourself back into a sitting position. Repeat two to three times. The goal is to get a bit further each time before you feel that stretch and to be able to hold the position a little longer.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.