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Exercise Rowing Machines
Exercise rowing machines are a great way to get aerobic exercise. The more muscles you use when you exercise, the less time it takes to give your body a full workout.
Rowing moves your body through a wider range of motion than most...
Heredity Is Not Destiny: Do Health and Weight Problems Run in Your Family? It May Be Habits, Not Genetics
I grew up as an unathletic kid. My mother was unathletic, so she just assumed I was too. You see, our family has weak ankles and no coordination. It wasn't until I was an adult that I realized that all this was a lie. I wasn't unathletic - I just...
The importance of creatine in building lean muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned...
The Ultimate Skiing Experience.
For downhill skiers, “powder snow” provides the ultimate skiing experience. For most skiers however, good powder skiing is a short-lived and infrequent event. Ski areas in some geographic areas enjoy fairly frequent “powder days” but in most...
There Is No Such Thing As The Gambling Olympics!
I often become bewildered when I hear of people bragging, because they have high strike rates and/or high profit-on-turnover figures (POT). You know the 'my strike rate on the Soccer is 73%' or 'my POT on the gallops is 90%'.
Yes, OK,...
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Lower Back Extension Exercise
This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office. Many people neglect to do exercises that focus on your lower back. Your lower back, Erector Spinae, supports your upper body and affects almost every sport and every day activity that you do. It is important that you exercise this part of the body. The lower back extension is probably the best exercise for strengthening your lower back as well as eliminating or preventing lower back pain.
If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I've also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.
Method of Performance
Lie down on a mat or carpet with your stomach to the floor, keep your arms and hands flat at your sides and legs extended like in a standing position, but
lying down. Slowly raise yourself up from your torso as far as you can go but do not over-extend. Just to the point where you feel comfortable and you are receiving the maximum benefit. Remember to tighten your buttocks when lifting yourself from the ground and concentrate on working the lower back. Now slowly lower yourself back to the floor. Don't forget to breathe. Do about 2 sets slowly consisting of 12-15 reps, 2 to 3 times per week.
Variations
This exercise can also be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on the floor is just as effective and safer. Using a vertical bench may also put undue strain on your back.
For more exercises and video exercise demonstrations, visit PopularFitness.com
About the Author
About the author:
Peter Kudlacz is the owner of PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
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