Full Playlist: https://www.youtube.com/playlist?list=PL9E5DDBCFA8EA4B56 – – Boot Camp Workout Playlist – https://www.youtube.com/playlist?list=PL9E5DDBCFA8EA4B56 Looking for a Workout that kicks your ass? Check out these Hardcore fitness resources: Rep 3 in 1 Wood Plyometric Box for CrossFit and Conditioning: http://amzn.to/1GwyDk9 Boot Camp and Group Training Routines Kindle Edition: http://amzn.to/1QZPdi0 The Official Five-Star Fitness Boot Camp Workout: http://amzn.to/1L0f2wR Skinny Bitch Fitness: Boot Camp: http://amzn.to/1OlV81u Tactical Fitness: The Elite Strength and Conditioning Program: http://amzn.to/1MePpq1 507058-How-to-Do-a-Back-Extension-Boot-Camp-Workout I’m going to take you through a couple different variations of how to do a back extension. Really important to do back extensions because a lot of times we tend to just focus on the front of the body. It’s what we’re looking at in the mirror and, let’s face it, we’re all working out so that we’re happy with our appearance but we forget about all of the postural muscles, all of the musculature that’s inclusive in the core, and that’s the back. So the back extension is mostly going to mostly work the erector spinae or erector spinae muscle group which is the long muscles that run vertically and parallel to your spine and basically are the muscles that hold you up. It’s really important to do back extension- especially if you have a desk job and you’re used to always being in this slumped over type of posture. Because what happens is the chest gets very tight and the back muscles get very weak and you end up always in this whether you’re sitting in your desk or just walking around. So this exercise is going to help try to bring yourself back into a neutral posture. It’s going to strengthen the muscles in between the shoulder blades- the muscles that retract your shoulder blades. So you’re gonna come down onto your stomach. You could use a mat. And your going to take your arms out, bring your head in line with your spine so that the most important thing is as we lift up, it’s really about the spine and not necessarily just the cervical spine, so you wanna avoid this. Keeping your eyes just focused out in front of you. Raising your upper body and then bringing it back down. It doesn’t have to be an excessive range of motion. You really have to figure out what’s comfortable for your back. And make sure you’re engaging your abdominals too. Sometimes we think that because we’re on our stomachs we can just let it all hang out but you still want to engage your core when you’re in that position. So even when you’re on your belly think about drawing your belly muscles away from your mat. As if you’re trying to create a little bit of space between your belly button and the mat underneath you. Another great addition to this would be to focus on what I was talking about before with that scapula retraction- you’re scapula is your shoulder blades. So you’re gonna lift up and pull you’re shoulder blades away from your ears so that you have a nice long neck and you’re not shrugging and then draw the shoulder blades together. I like to think of it like if you had a walnut between your shoulder blades and you were trying to crack it with each repetition. So really getting into those rhomboids, those midtraps- again strengthening the muscles of you’re back and stretching the muscles in the upper body that tend to be tight.

Erector Spinae Back Extension-6
- Post author:admin
- Post published:April 20, 2021
- Post category:Uncategorized
- Post comments:0 Comments
You Might Also Like
Diabetes

Developmental Psychology Video – 1

Ectomorph, Endomorph or Mesomorph – Training for YOUR Body Type

How to Balance Your Hormones Naturally

Erin Stern Shoulder Workout for Rear Delts

Acne Treatment – Accutane (Isotretinoin)

The Acne.org Regimen – Acne Treatment – Official Instructions

Lateral Raises-15

What is a Protein? Learn about the 3D shape and function of macromolecules

What BMI doesn’t tell you about your health

Incline Dumbbell Bicep Curl Swiss Ball Exercise

8 Foods To Improve Eyesight, Prevent Cataracts, Glaucoma & Diabetic Eye Problems

Male Hormones

Endocrine function of ovary

How Hormones Work in the Body Animation – Endocrine System Anatomy & Physiology Video – Hypothalamus

Testosterone & Androgenic Effects Video – 26

Anabolic Steroids – History, Definition, Use & Abuse Video – 13

Best Foods To Eat Before A Workout For More Energy

HCG Fat Loss Program

Massage Video – 3

Food Antioxidants, Stroke, and Heart Disease

How to Prevent Thyroid Conditions

Shiatsu Video – 2

Zinc Supplement Video – 1

The Main Causes of High Liver Enzymes & Non-Alcoholic Fatty Liver Disease – Dr.Berg

Foods You Should and Shouldn’t Eat When You Have Diarrhea

LOWER ABS UNLEASHED – 3 Exercises! (V-CUT Abs)

Circulatory System Heart BP And Asanas Video – 1

What is renal hypertension? – Ask ADC video

5 BCAA Side Effects

What is Acne and How Do I Get Rid of it Forever? | Allure

Pre Workout Drink | LEAN MODE by Guru Mann | Health and Fitness

Top 10 Resistance Band Exercises (You can do anywhere)

12B04.2 CV6 Oral Contraception and Surgical Methods

Dynamic Exercise to Strengthen Hips and Spine

Medical Terminology of the Endocrine System

What Is Yoga Video – 3

Liver Damage Symptoms
ACNE

The Ultimate Thyroid Home Test with Dr. Rob

Bodybuilding Nutrition, Diet Recipes & Workout – 7
