We have all heard the expression “to bend over backwards,” which means to put in an extra effort or to be extra flexible on a matter. In the fitness world, there is an exercise called a Back Extension that is the literal physical manifestation of this expression–and it has many benefits for the human body!

The Back Extension is an exercise in which the spine above the waist is extended or leans posteriorly (backwards). Back Extensions can be done many ways. There are machines at most gyms; some move and allow you to add weights, while others are immobile and rely on your body weight as resistance. Without equipment, they can be done lying prone (face-down) on a mat while lifting the head, shoulder, and chest up off the mat; you can lift your legs at the same time for added effect, which is often called a “Superman” or “Superhero.” They can be done in a standing position; some people find it helpful to place their hands on their hips or in the small of the back for stability. For those with balance concerns, it can be done with the buttocks up against a table, counter, or other non-movable object; once in position, lean backwards with arms at the side or crossed across the chest.

What are the benefits of the Back Extension?

1. Improved posture by strengthening stabilizer muscles – erector spinae, in particular.
2. Prevention of back pain by lengthening the spine.
3. Stronger back due to improved flexibility, increased muscle strength, and wider range of motion.
4. Stronger glutes, hamstrings, upper back and shoulders, and abdominal muscles, which together add up to a stronger core.
5. The exercise is low-impact, can be done without equipment, and helps to prevent injury.

How often should you do Back Extensions? If you are using weights, recommendations are 3-4 sets of 10-15 reps, twice to four times per week. If you are using just body weight, they can be done in the same quantity every day.

Many times we bend over backwards for others whom we care about. The Back Extension exercise is something that we can do for ourselves to show care for our bodies.