Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Lower Back Exercise

  • HYPEREXTENSION MACHINE (45 degree)
  • BARBELL DEADLIFT
  • GOOD MORNING
  • COBRA POSE
  • LOCUST POSE
  • SUPERMAN
  • LOWERBACK BRIDGE
  • BOW POSE
  • SNAKE POSE
  • HYPEREXTENSION WITH PARTNER
  • BOAT POSE
  • LOWER BACK EXTENSION ON MEDICINE BALL
  • LEG CURL MACHINE BACK EXTENSION
  • LOW BACK EXTEN IN CAT POSITION
  • EXERCISE BALL SUPERMAN

HYPEREXTENSION MACHINE (45 degree)

Target muscle- Erector Spinae
Synergists - Gluteus Maximus, Hamstrings, Adductor Magnus
Stabilizers muscles - Latissimus Dorsi ,Teres Major , PosteriorDeltoid, Triceps, Brachialis Brachioradialis Biceps Brachii , Trapezius, Pectoralis Minor ,Rhomboids
Procedure:
1. Lie face down on a hyperextension bench, Hook heels on platform lip or under padded brace.
2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
3. Start with your body in a straight line. Cross your arms in front of you or behind your head. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Slowly raise your torso until your legs and upper body are in a straight line again.
Guidelines:
1. Place barbell on back of shoulders and grasp bar to sides to make exercise more intense.
2. Do not round your back through out movement.
3. Adjust your body in such a way so abdomen should not press on top side of pad when upper body is lowered.
4. Same exercise can be done on parallel back-extension machine.


BARBELL DEADLIFT

Target muscle - erector spinae
Synergist muscles - Gluteus Maximus, Adductor Magnus, Quadriceps and Soleus
Stabilizer muscle - Hamstrings, Gastrocnemius, Trapezius, Levator Scapulae and Rhomboids
Procedure:
1. Stand facing the barbell with legs shoulder width apart. Hold barbell with hands about 16 inches apart.
2. Inhale and bend at your waist with your head up, back straight and knees nearly locked.
3. Exhale and lift bar (to standing position) by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Guidelines:
1. Do not round the back during the execution of the movement.
2. When you are lowering torso down to the floor, do not let plates touch.
3. Keep bar close to body to improve mechanical leverage.


GOOD MORNING

Target muscle - Erector Spinae
Synergist muscles - Gluteus Maximus, Hamstrings and Adductor Magnus
Stabilizer muscle - Quadriceps, Rectus Abdominis, Obliques
Procedure:
1. Stand with feet shoulder apart, hold a barbell across the back of your shoulder as for barbell squats.
2. Keep your head up and back completely straight.
3. Bend at your waist until your upper body is parallel to the floor. Bend the knees slightly during the decent.
4. Return slowly to the upper position.
Guidelines:
1. Bend down slowly.
2. Begin with very light weight and add additional weight gradually to allow adequate adaptation.
3. Keep back straight throughout the movement.
4. Knees will have to bend more with those with less hamstring flexibility.
5. This exercise can also be done on smith machine.


COBRA POSE

Prime muscle - Erector Spinae
Synergist muscles - Triceps muscle
Stabilizer muscle - Pectoralis major (clavicle region),Deltoids, Trapezius muscles, Rhomboid.
Execution
1. Lie prone (on belly) on the floor with your legs straight. Place your palms on the floor beside your chest, with the elbows close to your sides.
2. Raise your chest off the floor while extending your arms (With the elbows close to your sides).Hold the positions for 3-4 seconds. Slowly return to the starting position. This is one repetition.
Cautions / Guidelines:
1. Do not use arms to lift your chest, arms are just for support.(exercise is for lower back not for triceps).
2. Your elbows should be slightly bent at top position, do not extend your elbows completely.


LOCUST POSE

Prime muscle - Erector Spinae
Synergist muscles - None
Stabilizer muscle - Gluteus maximus , Hamstring Muscles, Calf muscles
Execution:
1. Lie on your belly, with the chin on the floor, legs together and arms under the thighs, with the palms down.
2. Lift your legs (do not bend it) as high as possible, Hold it 3-4 seconds.Slowly return to the starting position, this is one repetition.
Cautions / Guidelines:
1. Keep your legs straight throughout the exercise.


SUPERMAN

Prime muscle - erector spinae
Synergist muscles - gluteus maximus, hamstring muscles, quadrates lumborium, anterior deltoid
Stabilizer muscle - rectus abdominis, serratus anterior,Iliopsoas,rectus femoris,Sartorius,tensor fasciae latae,pectineus.
Execution:
1. Take cat position. Now Kneel on the left leg and support yourself on the right hand. Then exhale and slowly raise the right leg and left arm as high as possible, Exhale at the end of the lift. Maintain this final position for 5-10 seconds breathing slowly and then return to the beginning position, change the sides and begin again.
Guidelines:
1. Distance between legs and arms should be shoulder width apart (cat position).you can minimize the distance to improve the balance.


LOWERBACK BRIDGE

Prime muscle - Erector Spinae
Synergist muscles - Gluteus maximus
Stabilizer muscle - Trapezius muscles, Rhomboid , Gluteus maximus , Hamstring muscles
Execution:
1. Sit with back straight, with legs stretched forward. Place the palms on the floor on either side of the body, about 30 cm behind the buttocks and shoulder width apart. The elbows straight, the fingers pointing back and trunk slightly reclined.
Raise the buttocks and lift the body upward. Let the head hang back and down.try to place the soles of the feet flat on the ground.
2. Keep the arms and legs straight. Hold this final position for 10-15 seconds, and then slowly lower the buttocks to the floor


BOW POSE

Prime muscle - Erector Spinae
Synergist muscles - Bicep Brachii , Triceps Brachii.
Stabilizer muscle - Trapezius muscles, Rhomboid , Gluteus maximus , Hamstring muscles.
Execution:
1. Lie on your belly with your hands alongside your torso, palms up.
2. Bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles. Make sure your knees aren't wider than the width of your hips, and keep your knees shoulder width for the entire duration of the pose. 3) Lift your heels (towards roof) from your buttocks and, at the same time, lift your thighs away from the floor. Hold this position for 3-4 seconds; slowly return to the starting position. This is one repetition.


SNAKE POSE

Prime muscle - Erector Spinae
Synergist muscles -None
Stabilizer muscle - Trapezius muscles, Rhomboid, Bicep brachii
Execution:
1. Lie flat on the stomach with legs straight and the feet together. Interlock the fingers and place the hands on top of the hips. Place the chin on the floor.
2. Using/concentrating the lower back muscles. Raise the chest as far as possible from the floor. Push the hands further back and raise the arms as high as possible .imagine the arms are being pulled from behind.
3. Hold this final position for 10-15 seconds.
4. Slowly return to the starting postion.


HYPEREXTENSION WITH PARTNER

Target muscle - Erector Spinae
Synergists - Gluteus Maximus, Hamstrings, Adductor Magnus
Stabilizers muscles - Latissimus Dorsi ,Teres Major , PosteriorDeltoid, Triceps, Brachialis Brachioradialis Biceps Brachii , Trapezius, Pectoralis Minor ,Rhomboids
Procedure- You will need a partner to sit on your legs or hold them down.
1. Lie prone on the bench; Slide yourself down to the edge of the bench, until your hips hang off the end of the bench.
2. Your entire upper body should be hanging down towards the floor. Ask your partner to sit on your legs or to hold them down.
3. You will be in the same position as if you were on a hyperextension bench; just the range of motion will be shorter.
4. Cross your arms in front of you, but keep your elbows in close to your body.
5. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Slowly raise your torso until your legs and upper body are in a straight line again.
Guidelines:
1. Weight or torso strength of your partner must be stronger than you to hold you down firmly.
2. Place barbell on back of shoulders and grasp bar to sides to make exercise more intense.
3. Do not round your back through out movement.


BOAT POSE

Prime muscle - Erector Spinae
Synergist muscles - none
Stabilizer muscle - Trapezius muscles, Rhomboid, Gluteus maximus, Hamstring.
Execution -
1. Lie on stomach with the legs and feet together and forehead touching the floor. Arms straight above the head with palms facing down.
2. Slowly lift the arms, neck and legs upwards as much as possible without bending them. Hold the position for 3-4 seconds. Slowly return to the starting position. This is one repetition.


LOWER BACK EXTENSION ON MEDICINE BALL

Target muscle - Erector spinae
Synergist muscles - Iliopsoas,rectus femoris,Sartorius,tensor fasciae latae,pectineus,calf muscles.
Procedure
1. Kneel down in front of medicine ball.
2. Lie prone on ball. Position toes on floor for balance.
3. Exhale and raise torso off of ball by hyperextending spine. Inhale and return torso to ball and repeat.
Guidelines -
1. Movement can be made easier by positioning hips low on ball.
2. In contrast, exercise can be made more challenging by positioning ball lower toward hip.


LEG CURL MACHINE BACK EXTENSION

Prime muscle - Erector Spinae
Synergist muscles - None
Stabilizer muscle - Gluteus maximus, Hamstring muscles.
Execution:
1. Select maximum weight in weight stacks so that your body will not be lifted during the movement.
2. Lie face downward on the machine. Keep your hands behind the head. Extend your legs outwards and wrap them around and under the ankle pad. The ankle pad should be adjusted so that it is positioned underneath your ankles and not your calves.
3. Slowly raise your torso as high as possible, Hold the position for 3-4 seconds, and then slowly return to the starting position.This is one repetition.


LOW BACK EXTEN IN CAT POSITION

Prime muscle - Erector Spinae
Synergist muscles - none
Stabilizer muscle - Deltoid muscles, Serratus anterior,Hip flexor muscles,Gluteus maximus.
Execution:
1. Start with your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
2. Slowly straighten your leg while raising it upward as high as possible. Hold the position for 3-4 seconds, slowly return to the starting position, this is a one repetition , repeat with next leg.
Cautions / Guidelines:
1. Distance between legs and hands must be shoulder width.
2.You can also look up at the ceiling in the final position to make the exercise more intense.


EXERCISE BALL SUPERMAN

Prime muscle - Erector Spinae
Synergist muscles - Gluteus maximus
Stabilizer muscle - Hamstring, Trapezius , Rhomboid , (Posterior &Middle) Deltoid.
Execution:
1. Lie prone (on stomach) on the exercise ball, with the ball placed below the stomach, hands and feet on the floor.
2. Now Kneel on the left leg and support yourself on the right hand. Then slowly raise the right leg and left arm as high as possible. Maintain this final position for 3-4 seconds and then return to the starting position, change the sides and begin again. This is one repetition.


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