Protecting back and spine muscles from injury is very important for an active life. To do the task in the best way, you can find nothing better than back extensions. Many physiotherapists are found to use this exercise not only for athletes but also for general medicine. If practiced regularly, this can help you get relief from the problems of spine discomfort and round back. It can also help you in getting the optimal posture. Someone working in an office or have to sit for long hours can be benefited with this exercise.
Initial position- first lie down on your stomach. Then, put forehead on the mat on which you are exercising. Place arms on the sides and palms on the thigh. Get the elbows straight and put the legs together. Try to draw the toes slightly out.
Exhale- Lift your head slowly. Then your chest and upper abdomen from your mat. Yet, keep the hands and feet in the initial pose.
Inhale- now, gets the head and trunk slowly lowered to the initial pose. Repeat it for 10 times, thrice a week to find improvements in your back and stomach muscles as well as gluts. It will also improve the functioning of internal organs and you will feel better.
Abdominal muscles play a vital role in providing support to the spine with its extension. Because the position of the lumbar spine and the chest, when doing this and similar exercises there is a tendency to sag/drop the waist. Usually the pelvis tilts forward, as shown on the upper illustration here:
By straining the muscles of the abdomen and pulling them up, we tilt the pelvis back into position. Make sure to firmly press the pelvis to the mat and pull your stomach and abdominal muscles to direct the effort toward your chest, as shown on the illustration just above. This will not allow the pelvis to tilt forward and it will remove unnecessary tension in the lumbar region. The ability to use your abdominal muscles to stabilize the lumbar region is necessary to optimally perform this and more complex exercises associated with back extension.
Original Aricle Source: http://www.thehealthsciencejournal.com/exercise-will-improve-posture-bring-relief-back-spine/ — The Health Science Journal