Back hyperextend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Back hyperextend )

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Name of exercise  AROM trunk ext w/bench
Other names of exercise Back hyperextend
Description of exercise Back hyperextend exercise, also known as the “cobra pose,” is a strength training exercise that primarily targets the muscles in the lower back. To perform this exercise, one must lie on their stomach with their hands placed under their shoulders. They then lift their chest off the ground, keeping their hips and legs on the floor. This movement extends the spine and engages the muscles in the back, including the erector spinae, glutes, and hamstrings. Back hyperextend exercise helps improve posture, increase back strength and flexibility, and can also alleviate back pain. It is commonly used in fitness routines and physical therapy programs to strengthen the back and prevent injuries.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down on bench with hips at edge of bench as shown.
  • Position lower legs under pads.
  • Place arms behind back.
  • Slowly lower trunk down.
  • Raise trunk back up.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Strengthened back muscles
  • Increased flexibility
  • Reduced risk of back pain
  • Improved balance and stability
  • Enhanced athletic performance
  • Better spinal alignment
  • Improved range of motion
  • Increased core strength
  • Improved overall back health

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Back hyperextend exercises should be avoided if you have a history of back pain or injury, as they can put additional strain on the spine and potentially worsen the condition. It is also not recommended for those with osteoporosis or spinal stenosis, as these conditions can make the spine more vulnerable to injury. Pregnant women should also avoid back hyperextend exercises, as the added weight and changes in the body’s center of gravity can make it more difficult to maintain proper form and increase the risk of injury. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do not over extend when raising up.

    • Helpful in Diseases

  • Spinal stenosis
  • Sciatica
  • Herniated disc
  • Spondylolisthesis
  • Muscle strain or sprain
  • Arthritis
  • Degenerative disc disease
  • Osteoporosis
  • Scoliosis
  • Lower back pain

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    Frequently asked questions

     

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