Back Extension: Strengthen Your Lower Back and Improve Posture

The Back Extension is a highly effective exercise designed to strengthen your lower back muscles, improve posture, and enhance core stability. Whether you’re looking to alleviate back pain, boost athletic performance, or support spinal health, this exercise is an excellent addition to your fitness routine.

Key Benefits of Back Extensions:

• Strengthens the erector spinae muscles, which support the spine.
• Improves overall posture and spinal alignment.
• Reduces the risk of lower back pain and injury.
• Engages core muscles, glutes, and hamstrings for a full-body benefit.

How to Perform Back Extensions:

1. Start by lying face down on a mat, with arms extended or hands placed by your head.
2. Slowly lift your chest off the ground while keeping your neck neutral and legs steady.
3. Squeeze your lower back and glutes, then lower yourself back down in a controlled motion.
4. Repeat for 10–15 reps, 2–3 sets.

Equipment Options:
You can perform back extensions with body weight or using equipment like a stability ball or Roman chair for added intensity and variety.

Incorporate the Back Extension into your routine to build a stronger, healthier back and achieve better posture. It’s a simple yet powerful move for anyone aiming to improve their fitness and well-being.

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