Monday, 1 August 2016

Back Extension Exercises

Most of you have written us, asking for the best back exercises to do at home. Chiropractic-in-Malaysia blog was established by Chiropractic Specialty Center to assist their efforts of educating Malaysians on proper posture and healthy life habits. We enjoy getting feedback, and of course, neck pain and back pain treatment and self-help methods are always popular with our readers. 

Before we get to the exercises, please keep in mind that any exercise you partake must be specific to your condition. Exercises are all good, but some can cause more damage. And as such, the clinical teams of Chiropractic-in-Malaysia blog wants you to ask your doctors before doing any of the exercises posted on this blog.

If you do not have a doctor that takes care of your back pain, may we the best non-surgical clinical teams in Malaysia?  Chiropractic Specialty Centers have the best of physiotherapists and chiropractors in Malaysia. Should have any questions about our services and locations, please call our main center at 03 2093 1000. 


Exercise 1 – Pelvic Bridging (isometric, supine)
Lie on your back with your hips and knee bent, lift your hip into a bridging position. This position consists of hip and back extension. Hold the position for 5 seconds and rest in the initial position. Repeat the exercise.

Exercise 2 – Back Extension (isometric, prone)
Lie on your stomach with the pelvis positioned at the edge of the table or on the anterior hip pad of the Roman chair. Stabilize the lower body. Hold your upper body up so that the upper body is straight and horizontal. Maintain the position for 5 seconds.

Exercise 3 – Back Extension, Dynamic (isotonic, prone)
 Lie on your stomach with the pelvis position on the anterior hip pad of the Roman chair or on the gym ball. The Roman chair is set at an inclination of 60 degrees. Place your hands behind the head and stabilize the lower body. Start in a position with your upper body maximally bent forward. Slowly extend and straighten your back into an erect position. Hold the position for 5 seconds and rest in the initial position.

The above-mentioned exercises activate the hip extension and back extension muscle groups, especially the thoracic and lumbar musculature. An effective exercise-based rehabilitation program for lower back should include high repetitions of dynamic thoracic/lumbar/hip exercises over a period of time to strengthen the muscles and soft tissues to support the spine. The activation of the back muscles can be increased by changing the position of the limb and trunk or by using unbalanced supporting base.





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