Back pain, the number one widespread disease. Around 60% of Germans suffer from back problems and around 180,000 suffer a slipped disc every year. There are many reasons for this, but the most common is too little exercise, combined with back muscles that are too weak. People who work in an office and thus develop an unbalanced posture are often affected, but also people who have to move heavy objects every day and do not always pay attention to the correct technique. This makes it all the more important to train the back muscles in a targeted manner. One way to do this is with the back stretching machine. As the name suggests, it is used to train the back extensor (Latin: musculus erector spinae). What do you need to know and how can you avoid mistakes? - Find out here !
The preparation
Adjust the weight to your physical condition and your training level. Sit in the machine so that the back pad or back roller rests on your upper back. In some versions, the lower body or the legs can be fixed so that the work is completed exclusively from the back.
What to consider when buying a back extension machine?
The design
Your lower back is in a slight hollow cross position and your upper back is fully extended. With your hands you can hold on to the brackets provided, your gaze goes forward and your head forms an extension of the spine. Now move your back backwards in a controlled manner while exhaling. As you inhale again, slowly bring your back back to the starting position. Make sure that your back is tense and straight throughout. Repeat until you have completed your set.
How-to: Back Stretching Machine
1. set weight and back pad correctly.
2. press back pad backwards, back is tense and stretched through - while exhaling.
3. Slowly return to the starting position in a controlled manner, back still fully extended - inhale as you do so.
If you are still unsure of how to do this, start with lower weights and have a trainer instruct you. If you are training at home, a mirror can help you control the exercise.
Conclusion
The back stretching machine is a very good way to exercise the lower back. With this exercise, pain in the back can be combated before it even develops. From beginner to advanced, the machine is suitable and easy to perform. Test the exercise first with little weight and then slowly work your way up. In the beginning - technique before weight.
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Editorial fitnessmarkt.de (NJ)
Photo credit: #136386207 Alen Ajan AdobeStock
Published on: 10 May 2019