Revitalize your spine with quick, powerful back extension exercises! Strengthen your core in minutes and enjoy the benefits of a robust, healthier back.

Okay, so here's part two of the back extension. Another exercise you can add to it; the back extension serves more as a warm-up. For this additional exercise, have him bring his elbows up to his sides. Squeeze the upper back muscles together, engaging them fully. Push the elbows down toward the floor, close to his feet, to keep all these muscles engaged.

Next, bend the knees to about 30°. This angle maintains engagement in the leg muscles; going higher might disengage them. Squeeze the knees together tightly. Now, lift the upper body off the table, keeping the head in a neutral position. Avoid arching or extending the neck too much to prevent unnecessary stress.

Hold this position for 30 seconds, focusing on squeezing the knees together. This exercise builds strength in the back muscles and helps relax the hips.

Procedure:

Step 1

Step 2

Step 3

Dr Michael Watins, DC
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