Back Extension Exercise

Back extension exercise is good not only for strengthening and stretching your back but it is one of the skills for better balance as well. If you are looking for some good back exercises then you have come to the right place.

Pilates-based exercises are, I believe, the best exercise you can do to have a healthy back.

Check Out Our #1 Recommended Ebook For Lasting Relief! Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness. Learn to Enjoy Life Again! Learn More!

When you have these length/ tension muscle imbalances in your back they can contribute to much of the pain you feel whether it is in the lower, middle, or upper back.

Back Extension Exercise for Better Balance:

Standing tall reach both arms simultaneously overhead and extend one leg back behind you touching your toe to the floor.

Inhale as you extend your arms up and over, then exhale as you lower the arms to your sides and bring your foot back down next to the other foot. Repeat on each side 3-5 times.

Back Extension Exercise to Improve your Posture:

Lying on your stomach with legs extended, arms at your side (palms down) and head turned to one side.

Draw your belly button in to hollow out the pelvis. Keeping your feet anchored to the floor slowly lift your arms rotating thumbs out away from your body lifting the head and chest as much as you are able to off the mat. Inhale as you extend yourself up off the mat and exhale to lower.

Feel the work in the upper back keeping your shoulder blades drawing together and down your back. Your nose should point down to the mat and keep your fingers reaching to the end of the mat. Repeat for 4-6 repetitions.

Lying on your stomach with legs extended hip width apart and forehead resting on forearms overhead.

Pull your belly button in to your spine hollowing out the pelvic area. Imagine you have a diamond squeezed in your belly button and you don't want it to fall out.

Keeping the torso still extend one leg at a time up through the thigh keeping the hips in contact with the mat. The only thing moving should be the legs.

Think of reaching to the end of your mat with your leg lengthening instead of lifting high behind you. Repeat this for 6-8 repetetitions for each leg.

These are just a few of my favorite back extension exercises that have improved my posture and strength, as well as many of my students.

The new Pilates Ebook has detailed descriptions and pictures of these and many other exercises to help keep your back strong and healthy.