Скачать или смотреть Exercise for lower back rehab and disc injury. Standing back extension.

This exercise is a higher force movement compared to the lying back extension and is particularly effective for individuals who have progressed beyond the acute phase of a back injury. It’s designed to target spinal extension and help restore movement to the lower back while minimizing strain.
Execution:

Positioning: Start by standing tall with your feet shoulder-width apart. Place your hands on your hips for support and stability throughout the movement.

Movement:
1. Begin by bending backward at the hips, not at the knees or lower back. The focus should be on extending through the spine.
2. As you bend, push your hips forward to create a slight arch in the lower back and allow for better extension in the thoracic (mid-back) region.
3. Allow your shoulders to drop backward, encouraging extension through the upper back as well. Keep your chest open and avoid collapsing forward.

Head and Neck: The head can naturally look backward as the shoulders drop. This is an instinctual movement that helps with the extension and should be done without forcing the neck. Ensure the movement feels natural and not strained.

Knee Position: There should not be much bending in the knees. The movement should come from the spine, particularly the lumbar and thoracic regions, rather than from the legs.

Gravity's Role: Let gravity assist in bringing the shoulders backward, allowing a deeper stretch and increasing the range of motion with each repetition. The natural force of gravity helps the body achieve a greater stretch without additional effort.

Progression: Over time, as the body becomes more accustomed to the movement, the range of motion will increase with each repetition. It’s essential to progress gradually, ensuring that the movement feels controlled and free of pain.

Reps:

Aim for 10 reps, focusing on fluid movement with each extension. Start slow, then increase the range of motion as your back loosens up with each rep. This exercise is excellent for promoting extension and reducing stiffness in the spine, particularly for individuals recovering from back injuries or seeking to improve overall mobility and spinal health.

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