Hyperextension is one of the best insulating exercises to strengthen the lower back, as well as to prevent injuries in this area in the future. When it is performed, dynamic back stretching is created, which is very useful for people who have sedentary work. Performing hyperextension also partially contributes to the development and strengthening of core muscles.
Many athletes note that when this exercise is included in their training program, their squats and traction are significantly improved.
In this article, we will consider the correct technique for performing hyperextension at home and how to protect the lower back from injuries.
Key muscles
Consider the main muscle groups involved in performing hyperextension.
- The muscle that straightens the spine is the most powerful and longest muscle in the back; responsible for extension of the spine and keeping the body upright.
- The muscles of the back of the thigh and buttocks are responsible for the extension of the pelvis, bending of the legs and rotation of the legs; these muscles tend to become weak over time, especially with a sedentary lifestyle, which affects other areas - the cortex and lower back.
- Muscle flexors and extensors of the neck are responsible for mobility in the cervical region, which is especially important if you look at the monitor screen daily. To activate these muscles, you need to place your hands behind your neck when doing hyperextension.
Hyperextension Options
There are two ways to perform hyperextension:
- With concentration on the back of the thigh and buttocks. It is necessary to slightly round the upper back and extend the hips until the body is in a straight line, and fully concentrate on the activation of the gluteal muscle. If you cannot feel your buttocks being activated, feel the muscles with your hands and focus on stopping movement at the peak of contraction.
- With concentration on the extensor spine. When performing, you need to keep your back straight and focus when lifting on the activation of the extensor muscles.
Preparation for execution
Proper warm-up is of utmost importance before any workout:
- Spend cardio-warming for 2-3 minutes in order to prepare the muscles for the load (running in place, jump rope).
- Devote 2 minutes to dynamic stretching to prepare the joints for the exercise (rotation with the trunk, knees, arms, lateral inclinations).
How to do hyperextension at home?
Classic hyperextension is performed in a special bench simulator. This simulator is not expensive and does not take up much space, so it can be purchased for home. However, hyperextension at home without exercise equipment can be performed with your own body weight or with a special gymnastic ball.
Exercise Superman
- Lie face down on the mat, stretch your arms forward and raise your legs, chest, head and arms from the floor.
- Hold the contraction at the peak point for a few seconds, and then slowly return to the starting position.
- The exercise can be complicated as follows: raise and hold only the right leg and left arm, then repeat the same movement with the left leg and right arm. Continue alternating between opposite arms and legs.
At first glance, the exercise looks simple, but it is very effective for strengthening the muscles of the back and buttocks.
Fitball Hyperextension
- Lie on your stomach with your belly and place your body parallel to the floor. Fix the feet firmly on the floor (you can ask someone to hold your feet).
- Raise your torso slowly, unbending the lower back. Remember to exhale during this movement. Hold the contraction in the lower back for a second and lower the body back to its original position during inspiration.
- If you are new to this exercise, it’s best to do it without any weights until you work out the correct technique.
Caution should be exercised when positioning on the fitball, as it can be easily damaged if there are problems with the balance and development of the core muscles.
Reverse hyperextension
- Reverse hyperextension at home can be performed on a special bench, chair or fitball. Place your torso on a support and rest your hands on the floor to maintain a stable position.
- Raise your legs, extending your hips as high as possible until your legs are almost straight. Lower your legs to the starting position.
- Exercise can be complicated by using extra weight.
Reverse hyperextension mostly involves the muscles of the back of the thigh and buttocks, the lower back is turned on to a lesser extent.
Number of sets and reps
For beginners, 2-3 sets of 8-10 reps will be a good starting point. Gradually, you can move on to 4-5 approaches for 15-20 repetitions. For more experienced athletes, 3-4 approaches for 20-25 reps are suitable.
As the body adapts to the load, you can take extra weight in your hands for extra resistance. It is important to listen to your body. An untrained back can be very sensitive, so it’s important not to overdo it. If you're not sure, always start with fewer reps. You can increase the number of reps in your next workout if you feel you can handle it.
Errors in performing hyperextension
Improper hyperextension can lead to compression of the intervertebral discs. Therefore, it is important not to make the following mistakes:
- Rounding of the back. Rounding the lower back during exercise is the most common mistake and will easily stop the lower back.
- Abrupt and uncontrolled movement. Both the upper and lower phases of the exercise should be performed in a slow and controlled movement. Do not swing the torso while doing the exercise. Strict body control will help avoid unnecessary injuries.
- Curving the back. No need to stray too far back at the peak high point. It is important that the back and neck remain in a straight line, this will prevent unnecessary stress.
How to avoid back injuries?
One of the most injured parts of the body is the lower back. Most adults have lower back pain at some point in their lives. Therefore, you need to be very careful when performing any stretch or workout that involves the back.
Here are some tips to avoid lower back injuries:
- Be careful when lifting heavy objects, and make sure that the legs take over the main load.
- Perform hyperextension exercise at home daily. It is excellent in all respects - strengthening the crust, maintaining a healthy lower back.
- Control the weight. Obesity affects the whole body, including the back.
- Eat nutritious and healthy food, filled with vitamins and minerals, it is of great importance for your health. Chitmil is good, just limit yourself to one or two days a week.
- Do daily stretch marks. Flexibility of the back is important for posture and proper technique for performing many exercises.