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  • H Y P E R E X T E N S I O N S

    Muscles worked: Lower back, spinal erectors

    Instructions:
    Hyper extensions are best done on a hyperextension bench, but can be done on a bed or ordinary bench with something (or someone) holding down your ankles. Lie face down, with your hands touching the sides of your head and your body draped over the edge of the bench. Make sure your hips are positioned just slightly forward of the edge of the bench and supported so your pelvis can't move. Slowly raise your torso to the horizontal position, but no higher.
    Note Keep your head, shoulders and upper back arched through the whole movement.
    Dont's:
    Don't arch your torso so it comes up higher than you see in the video. Don't slide your hips too far forward. This will place to much stress on your glutes and hamstrings. Place your hips just slightly forward of the edge of the bench. Don't over fatigue your lower back muscles. Stop when you start to feel a tight sensation. Don't over due it. The lower back muscles get fatigued very quickly.

    Alternate exercises: Good mornings

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