How to do Floor back extensions and raises correctly to avoid injury

  • By: gymtrix
  • Date: September 16, 2022
  • Time to read: 6 min.

It is no secret that many people are unhappy with their backs. Poor posture, slouching, and sitting for long periods of time can lead to a hunched back, neck pain, and upper back pain.

While there are many ways to alleviate this discomfort, few exercises target the problem areas as effectively as back extensions and raises.

Back extensions and raises are exercises that strengthen and stretch the muscles in the back. They can improve posture, relieve pain, and prevent injuries. However, these exercises must be performed correctly in order to be effective and safe.

This blog post will teach you how to do back extensions and raises correctly and avoid injury while doing them.

What are back extensions and raises?

Back extensions and raises are exercises that target the muscles in your back. They can help you improve your posture, strengthen your back, and protect your spine.

Back extensions are done by lying face down on the floor, then using your back muscles to lift your torso and legs off the ground. Raises are done by standing with weight in your hand, then lifting it up towards your chest.

Both exercises can be done with or without weights, depending on your fitness level and experience. They can be performed as part of a regular workout routine or added to a existing program.

Back extensions and raises are a great way to target the muscles in your back and improve your posture. They can be performed at home or in the gym, and can be adapted to any fitness level.

Why are back extensions and raises important?

The muscles in our back are responsible for many important movements and tasks, such as keeping us upright and moving our arms and legs. Strengthening these muscles is crucial, and back extensions and raises are two great exercises to help with that.

Back extensions help to strengthen the muscles along the spine, while raises work on the shoulder blades and the upper back.

Both exercises are important for improving posture and preventing back pain. They can also help improve athletic performance, as strong back muscles can create more power when pushing off or throwing a ball.

Anyone can benefit from doing back extensions and raises, whether they are struggling with back pain or just looking to improve their overall fitness level.

These exercises are simple to do and can be incorporated into any workout routine. So if you want a stronger, healthier back, be sure to add back extensions and raises to your next workout.

How to do back extensions and raises correctly

The back extension is a great exercise for strengthening the muscles along the spine. When done correctly, it can also help improve posture and relieve lower back pain.

To do a back extension correctly:

1. Lie facedown on an exercise bench, with your stomach hanging over the edge. Make sure your head, neck, and spine are in line.

2. Place your hands flat on the bench next to your hips for support.

3. Slowly lift your chest and upper body off the bench, keeping your abdominal muscles pulled in so you don’t arch your back.

4. Hold for a few seconds, then slowly lower yourself back down.

When doing back extensions, it’s important to use a weight that’s challenging but not too heavy. If you’re new to this exercise, start with just a few repetitions and work your way up to 10-12 reps.

Single leg back extensions

If you’re looking to increase the intensity of this exercise, you can try doing single leg back extensions.

To do this variation:

1. Lie on your stomach with one leg bent at the knee and the other leg straight out behind you.

2. Place your hands flat on the bench next to your hips for support.

3. Slowly lift your chest and upper body off the bench, keeping your abdominal muscles pulled in so you don’t arch your back.

4. Hold for a few seconds, then slowly lower yourself back down. 

5. Repeat with the other leg.

Avoiding injury when doing back extensions and raises

When done correctly, back extensions and raises are safe and effective exercises. However, there is always a risk of injury when doing any type of exercise.

Here are a few tips to help avoid injury when doing these exercises:

1. Make sure you warm up before doing back extensions or raises. A simple warm-up such as walking or jogging for a few minutes can help prepare your muscles for exercise.

2. Use the proper form when doing these exercises. This will help ensure that you are using the correct muscles and avoiding strain on your joints and spine.

3. Use a weight that is appropriate for your fitness level. If the weight is too heavy, you may be more likely to arch your back or round your shoulders, which can lead to injury.

4. Don’t hold your breath when doing these exercises. Exhale as you lift your body and inhale as you lower yourself down. This will help ensure that you are getting enough oxygen to your muscles.

5. Stop if you feel any pain. If you experience any pain during these exercises, stop immediately and consult a doctor or physical therapist.

Frequently asked Questions

What is the best way to do back extensions?

The best way to do back extensions is by using proper form. This means keeping your head, neck, and spine in line, and using your abdominal muscles to stabilize your body. Additionally, use a weight that is appropriate for your fitness level and start with just a few repetitions.

How often should I do back extensions?

There is no set answer for how often you should do back extensions. However, most experts recommend doing them two to three times per week. This will give your muscles time to recover between workouts.

Are there any risks associated with doing back extensions?

While back extensions are generally safe, there is always a risk of injury when doing any type of exercise. To help avoid injury, use proper form and start with a weight that is appropriate for your fitness level. If you experience any pain during these exercises, stop immediately and consult a doctor or physical therapist.

I have lower back pain. Can back extensions help?

Yes, back extensions can help improve posture and relieve lower back pain. However, it’s important to use proper form to avoid injuring your spine. If you’re new to these exercises, start with just a few repetitions and use a weight that is appropriate for your fitness level. As you become more comfortable with the exercises, you can increase the number of reps and the amount of weight you use.

I’m pregnant. Can I do back extensions?

While back extensions are generally safe, it’s always best to check with your doctor before starting any new exercise program. Additionally, pregnant women should avoid using weights when doing back extensions. Instead, focus on using proper form and start with just a few repetitions. As your pregnancy progresses, you may need to modify these exercises or stop doing them altogether.

Conclusion

Back extensions and raises are great exercises for strengthening the muscles along the spine. They can also help improve posture and relieve lower back pain.

However, it’s important to use proper form when doing these exercises to avoid injury.

If you’re new to these exercises, start with just a few repetitions and use a weight that is appropriate for your fitness level.

As you become more comfortable with the exercises, you can increase the number of reps and the amount of weight you use.

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