ROMAN
CHAIR BACK EXTENSIONS -
VERSION TWO
CORRECT FORM
1. Hook your legs
under the leg pads of a Roman-chair as shown, such that your hips
are past the thigh pad. Lower your torso as shown, keeping your spine
straight. Keep your head in line with your torso. Cross your arms
across your chest.
2. Raise your
torso upward, bending at the hips. Keep your head and neck level
with your torso and spine straight.
3. Raise up until your
torso is aligned with your body or just slightly beyond it.
4. Inhale as you lower your torso, exhale as you lift torso.
MUSCLES USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The hamstrings
should be the primary mover, and the lumbar/thoracic erector spinae
muscles should be contracting isometrically. Be sure to watch for
lower back pain when doing this exercise. You should feel all
of the tension develop in the hamstrings. This should feel like a
burning sensation as when a muscle is fatiguing and not like lower
back pain.
Be careful
of adding weight (holding onto a plate for instance). This is not
an exercise where you would want to overload the muscle to a high
degree (i.e. you should be able to do at least 8 repetitions comfortably).
Do NOT sacrifice form on this exercise ever!
Given this,
do not attempt to excessively backward bend your spine at the top
of the movement. This will put excessive pressure on the soft tissues
between the vertebrae and may cause damage to them.
Finally, there
is a condition of the spine called a "spondylolisthesis"
which is a pathological fracture (not threatening to the spinal
cord) of part of the lower vertebrae. Although this is uncommon,
it DOES appear in some people. It is easily picked up on an X-Ray
of the spine and on clinical exam. This exercise will make this
condition worse!
EFFECTIVENESS
This is a very
effective exercise for the hamstrings, lumbar and thoracic erector
spinae muscle group.
Hyperextensions can be progressed in a couple of
ways:
1. By placing
your arms straight out in front of you. This will increase the
torque required by your hamstring muscles to raise your torso.
2. By holding
a weight against your chest (preferably a flat, Olympic-style
weight). Progress this lightly (in maybe 5 or 10 pound increments).
HELPFUL
WITH TRAINING FOR
Bodybuilding, General Fitness
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