Hyperextensions AKA Lumbar Extensions скачать в хорошем качестве

Hyperextensions AKA Lumbar Extensions

Spine Health Exercise: Hyperextension AKA Lumbar Extension Hyperextension (Lumbar Extension) Two Versions: 1) Lumbar Spine and Thoracic Spine Paraspinal Muscles. 2) Glutes and Hamstrings. In this video, I explain and demonstrate the technique to target the paraspinal muscles of the lumbar and thoracic spines. Beginners should execute this exercise using their bodyweight. Additional resistance can be added by holding a weight plate with arms hanging down, holding a weight plate held to chest, holding a dumbbell, grasping a kettlebell and holding a barbell. Technique is paramount to decrease injury risk and enhance benefit. This exercise is contraindicated for people with Lumbar Facet Syndrome, Lumbar Central Stenosis and Neurogenic Intermittent Claudication. Prone position. Place feet against foot pad and secure ankles under ankle roller pad. Lower aspect of anterior pelvis and upper thighs should contact the pelvic pad. Top of the pelvis should be in front of the pelvic pad. Knees should be slightly flexed. Hold midback in line with low back. Hold neck in line with the spine. If using bodyweight, cross your arms by placing your hands on your shoulders. Brace your core and maintain the brace throughout the entire exercise. In the starting position, thighs, pelvis, spine and neck should be in a straight line. Inhale and slowly bend forward at the waist through a symptom-free range of motion. Exhale and extend the spine through a symptom free range of motion. Depending on the health of your back and your training experience, you can raise your spine to two different levels. Beginners and those with spine issues should raise their spine to a horizontal position. Experienced lifters and individuals without spine issues can raise their spine higher than parallel by arching the back into full extension. Pause at the top position for one second to decrease momentum. Motion should be slow and controlled during the eccentric and concentric phases. If additional resistance is used, keep the scapulae in a neutral or retracted position. Do not let the scapulae hang forward in a protracted position and do not let the shoulders roll forward. Start with a low number of repetitions that can be performed with perfect technique. Gradually build to fifteen repetitions. Prone Lumbar Extension / Superman’s Prone on floor or exercise bench. Spine straight. Neck in line with spine. Arms by sides. Hands behind back or next to body 1) Raise upper body off floor by extending lumbar spine as far as possible through a symptom free range of motion. 2) Hold isometric contraction for two to six seconds. 3) Combine lumbar extension with bilateral hip extension. 4) Shoulders abducted ninety degrees. 5) Shoulders flexed one hundred and eighty degrees. Fitball Lumbar Extensions Prone on Fitball. Spine straight. Neck in line with spine. Toes contacting floor. Hands behind back. Flex spine as far as possible through a symptom free range of motion. Extend spine as far as possible through a symptom free range of motion. Advanced: Shoulders flexed 90 and 180 degrees. Low Back Pain (LBP) is one of the common health problems worldwide, Exercise and Manual Therapy are the most common non-invasive and conservative interventions for LBP. Disclaimer: Viewing this video does not take the place of receiving proper training in medical profession or proper stretching technique. Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV Web Site: http://www.championshipchiropractic.com/ Blog: https://www.championshipchiropractic.... "Running: Maximize Performance & Minimize Injuries" https://www.amazon.com/Running-Perfor...