This is a continuation of my post about the basic exercises to prevent back pain. I mentioned about flexion and this time I will post about extension exercises. Extenson exercises strenthen your lower back muscles and stretch the stomacj muscles and ligaments. Here are extension exercices below:
1. Press Ups
Begin and end every set of exercises with a few press ups. Lie face down with hands and shoulders, palms flat on the floor. Prop yourself up on your elbows, keeping lower half og body relaxed. If its comfortable, press your chest forward. Keep hips pressed to the floor. Feel the stretch in your lower back. Lower upper body to the floor. Repeat 3 to 10 times, slowly.
2. Shoulder Presses
Shoulder presses strenthen the back muscles that support the spine. Lie on your back with your arms beside your body, head supported by a small pillow. Press your head and arms straight into the floor as much as you can without pain. Don't hold your breath.
3. Backward Bend
Practice the backward bend at least once a day and whenever you work in a bent-forward position. Stand upright with your feet slightly apart. Back up to a counter top for greater support and stability. Place hands in the small of your back and gently bend backward. Keep knees straight and bend only at the waist. Hold the backward stretch for one to two seconds.
Up next, I will post about strengthening exercises.