• Adjust the machine to align the hip pad just above your hips when you are in a standing position.
• Position your feet securely against the footpads, ensuring stability during the exercise.
• Cross your arms over your chest or place your hands behind your head without interlocking fingers.
Neutral Spine and Core Engagement:
• Maintain a neutral spine throughout the exercise by avoiding excessive arching or rounding of the back.
• Engage your core muscles before starting the movement to provide stability and protect your lower back.
• Keep your head in line with your spine, avoiding tilting it up or down.
Hip Hinge Movement:
• Inhale and initiate the movement by hinging at your hips, allowing your upper body to pivot forward.
• Lower your torso slowly while keeping your back straight until you feel a gentle stretch in your lower back.
• Exhale and return to the starting position by contracting your lower back muscles.
Range of Motion and Control:
• Focus on a controlled and deliberate range of motion, avoiding any sudden or jerky movements.
• Descend only to the point where you feel a stretch without compromising your comfort or causing discomfort.
• Gradually increase the range of motion as your flexibility and strength improve.
Resistance and Repetitions:
• Select a resistance level that challenges your lower back muscles without straining.
• Start with a moderate weight and aim for 12-15 repetitions per set.
• Adjust the resistance as needed, ensuring that each repetition is performed with proper form.
• Back extensions primarily target the muscles of the lower back (erector spinae) and also engage the glutes and hamstrings.
• Incorporating back extensions into your routine can contribute to improved posture and lower back strength.
• If you have a history of lower back issues or injuries, consult with a fitness professional or healthcare provider before using the machine.