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Title : This exercise will improve your posture and bring relief to your back and spine
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This exercise will improve your posture and bring relief to your back and spine

Back extension is a widely used exercise to strengthen back muscles and protect the spine from injury. Physical therapists apply this exercise not only in sports training, but also in medicine. Back Extensions, when practiced regularly, help get rid of the back round and discomfort in the spine and give an optimum position. Office workers and anyone who tend to sit a lot will find this very useful exercise to alleviate the problems and symptoms associated with prolonged sitting.

starting position. Lie down and put his forehead on the mat. Place your arms at your sides and press your palms on your thighs. Straighten your elbows. Put your legs together, pulling the toes slightly.

Exale. Slowly lift the head, chest and upper abdomen of the mat, keeping your feet and hands in the initial position;
inhale. slowly lower the trunk and head to the starting position. Repeat the exercise 10 times.
Do this exercise 3 times a week will bring concrete improvements to the buttocks, back and stomach muscles. Also positively it affects the functions of internal organs, so you will feel much better overall.

make sure

• provide some support for the spine during back extension tensing abdominal muscles and not release your feet from the carpet;
• Make your body gradually rise, vertebra by vertebra, from the cervical spine. Pay attention to the movements of the muscles around the spine and keep the head aligned with the body;
• Place your arms close to your body so you can also use the adductor muscles, particularly latissimus dorsi and pectoralis major . Activation of latissimus dorsi is necessary muscular, as it plays a key role in stabilizing the torso.
• Move your body slowly back to the canvas, from the bottom to the top of column, again using extenders to control the descent. The abdominal muscles at this time provide support for the spine.

Additional notes:

abdominal muscles play a vital role in supporting the spine with its extension. Because the position of the lumbar spine and chest, when it does this and similar exercises, there is a tendency to give up / drop waist. Usually, the pelvis tilts forward, as shown in the illustration above here:
By forcing the muscles of the abdomen and pulling them up, which tilt the pelvis back into position. Be sure to firmly press the pelvis to the canvas and pull your stomach and abdominal muscles to direct the effort toward your chest, as shown in the illustration just above. This will not allow the pelvis to tilt forward and unnecessary strain on the lower back will be deleted. The ability to use your abdominal muscles to stabilize the lumbar region is necessary to perform optimally these and more complex exercises associated with the back extension.
Source:http://www.thehealthsciencejournal.com/

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