Do-it-yourself hyperextension machine made of wood

All gym goers are familiar with the exercise on a special simulator. Time, distance and other factors make it impossible to visit the hall. And it is very difficult to adapt certain exercises to suit home conditions, especially those performed in a simulator. But even at home you can perform hyperextension without special equipment. It is known that the exercise perfectly strengthens the back surface of the body, without compression on the spine. So why not incorporate variations of it into your home workouts?

Hyperextension at home: techniques for doing it at home without a machine

Not everyone can devote extra time and money to visiting the gym, but everyone wants to have a healthy back, beautiful posture and elastic muscles. Not only classes in a fitness club, but also simple exercises at home can help you achieve beautiful shapes and a slender body. One of these exercises that can be performed even at home is hyperextension, which is aimed at developing, first of all, the back muscles, and does not require machines or dumbbells; all you need to do is your own body weight and determination!

How to avoid injury?

The lower back is considered the most vulnerable part of the body. It is most exposed to stress. Only twenty percent of adults can boast of a complete absence of pain in this area. This means that performing hyperextension requires maximum caution, since the main load, and, most importantly, the stretching, falls on the muscles in this part of the spine.

To avoid injury, you need to follow a few simple rules that apply not only to sports, but also to everyday life:

1. It is necessary to lift heavy objects not with the efforts of the back, but with the legs. If you strain your back, you can easily injure it.
2. Do hyperextension not occasionally, but regularly. The best thing, of course, is daily. This will strengthen the most vulnerable part of the body.
3. Control your weight. Obesity negatively affects overall muscle tone, health and, of course, the back.
4. Stretch your back muscles every day. This will avoid unnecessary tension in this area.

Nutrition is of great importance for the prevention of injuries in the lumbar region. Food should be rich in minerals and vitamins and not empty calories. In order not to have to struggle with excess weight, if there is such a predisposition, it makes sense to periodically arrange fasting days.

Horizontal bar in the doorway

Horizontal bars in doorways or wall openings are undoubtedly the best do-it-yourself exercise machines for desperate homebodies who, nevertheless, do not want to lose shape and are worried about the “well-being” of their back. In addition, they are perfect for training in bad weather.

Making a horizontal bar for your home is not at all difficult.

Necessary materials:

• three-quarter pipe (length = opening width + 40 millimeters);
• Bulgarian;
• yews;
• drill with a metal drill bit.

Manufacturing technology:

• cut one end of the pipe into four parts (“the recess” should not exceed 22 millimeters);
• cut two parallel petals;
• in the remaining two, drill holes with a diameter of 4 millimeters;
• bend them 90 degrees;
• repeat the entire above procedure for the second side;
• secure the horizontal bar in the doorway.

General rules

Despite the large number of positive aspects and the apparent safety of the method, exercise therapy still cannot be used thoughtlessly and without prior consultation with a specialist.

It is important to remember that pain in the lumbar or sacral area can be caused by other diseases, not just osteochondrosis. Moreover, in case of a number of them or depending on a certain state of the patient’s body, the use of exercise therapy is simply prohibited

So before you go out with a rug under your arm to do physical exercise, you should still set aside a few hours of your personal time and visit a neurologist. In turn, the doctor can direct you to undergo a series of studies in order to make an accurate diagnosis and determine the degree of development of osteochondrosis.

It is recommended to first consult with a specialist

There are also several more rules that are important to follow when performing exercises. Otherwise, even the best exercise therapy complex will simply be ineffective

It is important to maintain regularity and perform exercises systematically. Otherwise, the desired effect simply will not happen. You can’t just rush right off the bat and try to complete the maximum program

You should always start with light and simple exercises and do just a few approaches without pushing yourself. Also, do not forget about the preliminary warm-up. Under no circumstances should you overstrain your back during exercise. It is contraindicated to do exercises that cause pain. Clothing for classes should be comfortable and not restrict movement. All exercises are performed smoothly and slowly. It is contraindicated to rush during exercise therapy. Breathing should be measured.

In general, the duration of a set of exercises against lumbar osteochondrosis rarely exceeds 15-20 minutes per day. And it’s best to practice not just regularly, but daily, setting aside time for this in the morning. It is also recommended to use a simple gymnastic mat - it is not advisable to do exercises on a bare floor (some of them involve lying on your back or standing on your palms and knees).

We treat osteochondrosis of the lumbar spine

How to make exercise machines for pumping muscles with your own hands?

The project has been selected, drawings have been drawn up. All that remains is to select the necessary materials and get to work. For the manufacture of barbell racks and bench supports, a metal profile is required. The neck of the bar is made of a metal pipe, the separators are made of two strong bolts or metal plates. The neck locks are ready-made spring locks, but you can make them yourself from 2 pieces of pipe. A hole must be drilled in each and secured with a bolt.

Pancakes are made from concrete, which is first poured into a mold made of boards and metal. After this, the structure is reinforced with wire. When the concrete has hardened, it should be coated with enamel. The structure will become stronger and will look aesthetically pleasing. To create collapsible dumbbells you will need 2 pieces of pipe of the same length, locks and pancake molds. Ideal for bodybuilders or arm wrestling fans.

Stretching exercises for the lower back muscles

This complex is a workout designed to stretch the back. They relieve pain in the lumbar region and help reduce the risk of injuries and pinching in the future.

Tilts towards toes

Strengthening the lower back at home is only possible with regular daily or every other day training. It is often used as a warm-up, but its benefits are greater after the training process.

1. Move your toes apart and begin to slowly lean towards them with your hands, without bending your knees. If you can’t reach your toes, it means your leg and back muscles are not stretched enough.
2. Try to hold in this position for as long as possible. If it becomes easy, then go even lower and endure the pain in the lower back that appears when the back muscles are stretched.
3. Repeat 2-3 approaches a day 10 times. Over time, the stretch will improve and the pain will go away.

Reverse extension

Extensions are the exact opposite of the previous exercise. There you need to reach the big toes, but here the heels are the maximum target. It is not difficult to do, but it requires correctness and order of execution.

1. Get on your knees.
2. Lower your arms back, bend your back and try to reach your heels. This “work” is much more complicated than it initially seems, but the effect is considerable. Exercise strengthens the muscles of the lumbar region, corrects posture, and relaxes the muscles of the spine.
3. Repeat about 3 sets of 20 times.

Kitty

If your lower back hurts, then you need to do a “cat”. It helps stretch the back muscles and greatly helps with sprains and pinches. It's as simple to do as twice two.

1. Get on all fours.
2. Then bend your back as low as possible and hold this position for 15 seconds.
3. Then slowly rise in your back and try to rise as high as possible, but without lifting your limbs from the mat. Hold this position for 15 seconds and return to the starting position.
4. Repeat 20-25 times 4 times. You can take a day's rest if you feel it's hard.

Forward bends

Traditional bends, familiar from childhood physical education lessons, bring considerable benefits to those who regularly perform them. They help strengthen the lower back muscles and reduce the risk of injury.

1. First you need to take a pose in the form of a right angle.
2. Next, you need to widen your legs as much as possible and begin to bend towards the center with your hands. Try to touch the floor with your fingers as far away as possible from yourself.
3. Stay in this position for 30 seconds, then slowly rise back up. Repeat at least 15 times a day.

Butt lift

If we talk about the most effective exercises, then, of course, lifting the buttocks will be included in this list. It brings results within a week and makes the body noticeably more attractive.

1. To do the exercise correctly, you need to take a horizontal position, take a deep breath and raise your buttocks approximately so that an angle of 45 degrees is formed. This lift will relax your back, and at the same time pump up your buttocks.
2. Repeat at least 20 times a day.

Straight leg bends

These slopes are very similar to the previous ones, but differ in a few small ways.

• Firstly, you need to bend over with straight legs and, preferably, reach your toes with your fingers.
• Secondly, they do not need to be done with a large number of repetitions, as we do with regular inclines. It is enough to do about 5 repetitions per day.
• Thirdly, here you need to linger not for 30 seconds, but for a minute, in order to finally “knead all the bones and muscles” and allow the spinal regions to relax.

All the safe exercises described above are very simple to do and have great benefits for your health. They strengthen and stretch your back, but also your legs, arms and even some abdominal muscles.

Technique for performing hyperextension at home

The classic version of the exercise is performed in a lying position on the floor, bench, sofa or bed. Leg position: you can independently hold your feet flat or put a heavy object (bag, bar) on your ankles. If you have an assistant, ask him to hold your feet so that they do not leave the floor during the exercise. Next, follow the steps of the technique:

1. Focus on the abdominal and thigh muscles, your feet should rest your toes on the floor.
2. Stretch your arms at your sides or put them behind your head. You can also stretch your arms forward and spread them to the sides as you lift your body off the floor.
3. As you exhale, lift your body, slowly arching your back.
4. As you inhale, lower yourself to the starting position.

Number of approaches and repetitions: 3×10.

The correct technique for performing horizontal hyperextension while lying on the floor with emphasis on the hips

Alternative Exercises

Using alternative exercises to hyperextension can also be very effective. The most common are: plank, bridge and cat.

Plank

You should start with the classic version. To do this, you need to take a position similar to a push-up from the floor (stand on two palms, or on your elbows) and stay in this horizontal position for as long as possible.

Gradually, the exercise becomes more difficult:

• the time spent in the plank increases;
• emphasis is placed on one hand (one at a time);
• fist stand;
• in lateral design;
• alternately lift the opposite arm and leg from the floor.

Bridge

Spinal flexibility will be required. Execution is possible from the following provisions:

1. Lying down. You need to lie on your back, bend your legs (heels should be near your buttocks), place your palms on the floor (above your shoulders, fingers pointing towards your torso). Then, tensing your leg muscles, lift your pelvis. At the same time, you should arch your back and try to straighten your legs (leaning on your hands).
2. Sitting. Bend your knees (feet on the floor, back straight), place your right palm on the floor (back) and slightly turn your torso. Then, leaning on your feet and right hand, lift your buttocks off the floor. Place your left palm on the floor (describing an arc with your hand) and try to stand on the bridge. To return to the starting position, all movements are done in the reverse order.
3. Standing (at the wall bars). Bend your back backwards and grab the bar of the wall. Touching them with your hands one after another, go lower to the floor surface. In the same way, you should return to the starting position.
4. Standing (without a wall and the help of an assistant). Bend your knees, tilt your body slightly forward, straighten your arms and bend them back, touching your palms to the floor. To return to the starting position: move your body forward, bend your knees, push slightly off the floor with your hands (not shoulders!) and straighten up.

Cat

The exercise does not require good physical preparation. The main thing you should pay attention to is the technique and regularity of its implementation:

• get on all fours (arms straight, palms on the floor, fingers pointing forward, legs bent at right angles);
• after a deep exhalation: tighten your abdominal muscles and twist your pelvis inward, round your back and lower your head;
• while inhaling, slowly take the starting position;
• on the next exhalation, do the opposite movements: relax your abs, lift your pelvis and head up, bend your back (the muscles should tense);
• while inhaling, return the body to the starting position.

Common mistakes

Hyperextension for the back brings obvious benefits to the entire body. However, failure to use the correct technique can cause serious harm to your health. To protect yourself, you need to avoid common mistakes when performing the exercise:

A back trainer has many advantages, however, all efforts are in vain if the technique of performing the exercises is violated. You should not chase quick results; the greatest effect is achieved through systematic training and working on mistakes.

The hyperextension trainer is an effective sports device that helps develop the back muscles and provide stress to the back of the thigh and buttocks. The training is relevant for all athletes, regardless of gender or level of physical fitness. Correct technique without errors will guarantee safety and get the maximum effect from classes.

Features and purpose

A hyperextension machine is a mechanical structure designed for sports training. It is used as an individual means for performing warm-up exercises, as well as for the purpose of warming up muscles before higher loads. The projectile consists of several elements:

• iron frame;
• foot cushion;
• pillows for the front of the thigh.

The model is monolithic, only the axis can be adjusted. It allows you to adjust the comfortable position of the legs depending on the height of the athlete. The main feature of the design is that the force does not apply to the muscular system, but to the lumbar region.

When training with the simulator, you can perform classic, straight exercises, as well as using additional weights. The benefits of classes include:

1. Effectively strengthens the back muscles.
2. Prevention of the development of scoliosis, osteochondrosis and similar diseases.
3. Safety, reducing the risk of injury.
4. Maintaining good physical shape.
5. Formation of beautiful posture and fit figure.

The hyperextension exercise has some disadvantages. It does not help build muscle mass and is contraindicated for athletes with injuries to the sacrolumbar region.

The use of the simulator is relevant for beginner bodybuilders and people who do sedentary work. Athletes with back problems should first consult with their doctor.

The design of the exercise machine is extremely simple: an iron frame, a leg roller, pillows for the front surface of the thigh. The axis is adjustable to the user’s height.

Hyperextension is used to perform warm-up exercises and warm up muscles before higher loads.

Hyperextension at home

Hyperextension at home can be performed on the floor, on a fitball; for those who cannot imagine their life without sports, it is better to buy a machine or make a bench with your own hands. For beginners, it is recommended to start on the floor; the exercises can be performed even on a hard sofa or chair.

Here it is important to consider safety precautions and a way to hold your legs without an assistant to perform classic hyperextension. If you follow the technique, the results at home are not inferior to those that can be achieved in the gym. It is better to do it several times, the optimal number of approaches is 3 times, 15-20 twists.

Hyperextension: description

This exercise is a strength exercise. To provide support to the body, it should be performed on a Roman chair. The correct technique for performing hyperextension allows you to strengthen your buttocks, core and lower back muscles. This exercise is often called back extension. Often athletes simply do not include it in their training program or do not pay due attention, but resort to it only as a way to diversify their activities. It is second in popularity to the deadlift and squat, but this is a completely undeserved omission. Hyperextension perfectly works the back, hamstrings, and buttocks.

Extending your back in a Roman chair involves many joints. Refers to traction exercises, the main emphasis of which is on the hamstrings and spinal extensor muscles, but with the use of the adductor maximus and gluteal muscles as auxiliary ones. The advantage of hyperextension is that it can be performed by both advanced and beginner athletes. The main thing is to master the correct technique, which will allow you to get the maximum benefit from the exercise.

How to perform hyperextension on a fitball?

At first glance, it may seem absurd to perform such an exercise on a ball, which is intended for children's fun and fitness for pregnant women. But you are very mistaken. The use of fitball is very wide; even bodybuilders use it to warm up and relieve tension after a hard workout. Fitball is an excellent exercise machine. Hyperextension on it is performed simply:

• Position yourself on the ball so that your stomach and shoulders rest on it and your back is straight.
• Place your feet against a wall or closet.
• Perform sit-ups with a straight back, pause a little at the top and slowly lower down, then lift up again.
• It is important, when lowering your body down, not to rest your entire body on the ball and not allow your muscles to rest.

Benefits and possible contraindications

When working on the simulator, the main loads fall on the back and buttocks. It is these parts of the body that are involved in lifting the body. The extensor muscles that keep the spine straight receive a powerful impact along its entire length.

Training causes constant tension in the back of the thighs. The biceps, semimembranosus, semitendinosus muscles are involved. When performed correctly, the exercise brings significant benefits to the entire body:

1. Improves the well-being of patients who suffer from spinal diseases. To do this, the exercise is performed during a period of remission, without weights.
2. Allows you to effectively stretch your muscles before heavy strength training. Often classes are carried out before performing deadlifts.
3. Helps prepare the back muscles of beginning athletes for subsequent intense exercise.
4. Prevents the development of pathologies of the spinal column due to a sedentary lifestyle, standing or sedentary work.

Performing exercises using a machine forces large muscles to work. This helps improve blood circulation, saturate tissues with oxygen, and activate metabolism. In addition, the entire musculoskeletal system is strengthened.

Not everyone can do hyperextension, since the exercise has contraindications. It is not recommended to perform it if you have:

• severe diseases of the spinal column;
• significant age-related changes in the body.

Some experts believe that exercise can provoke deformation of the sacral back. A similar phenomenon is observed when technique is violated: sudden lifts, expressive movements, or the use of excessively large loads.

Practical tips for performing hyperextension

When performing various variations of hyperextension, adhere to the following rules, which will allow you to hone your execution technique and increase the effectiveness of your training:

• Don't lower your body too low.
• Do not lift your body high (there should be no pain in the spine).
• Do not swing, do not do the exercise inertia. Try to control every movement.
• Perform lifting and lowering slowly and with concentration.
• Do not bend your knees; the body should be “tight”.
• Do not use additional weights in the exercise (you can increase the load only after gaining significant experience in performing hyperextensions).
• If you have diseases associated with impaired functioning of the muscles of the lower back and back, contact a specialist and find out whether this exercise can be performed in your case.

Hyperextension is suitable for men and women of all ages. It is used not only as a training element to create a beautiful, strong back, but also as a general prevention of various diseases of the joints and muscles. To make the exercise as effective and safe as possible for yourself, it is important to follow the rules for its implementation: to do this, try to study the technique of compound movements theoretically and practically. Be sure to include forward and reverse hyperextensions in your warm-up workout. This will prepare your muscles for more difficult exercises and eliminate the possibility of mechanical injury.

Description of the exercise

It is a relatively simple, basic exercise aimed at general strengthening of the spine, gluteal muscles and hips. You can perform hyperextension at home, without a machine. The greatest load falls on the lumbar region, due to sequential flexion and extension of the back.

Muscle atlas

Hyperextension also involves consideration of information about which muscles are working. This:

1. Hips: straight (synergists, antagonists). The most active muscle groups are the posterior muscles: biceps (back of the thigh, outer side), semitendinosus (back of the thigh, on the inside) and semimembranosus (under the semitendinosus muscle).
2. Back: rectifiers-extensors of the spine.
3. Abdominals: straight, oblique (external).
4. Trapezoidal: ascending, descending and transverse parts.
5. Diamond-shaped (large and small).

The use of various techniques for performing this exercise allows you to slightly change the load on muscle groups, depending on the desired end result.

Benefit

In addition to external improvements (toned gluteal muscles, a sharpened figure, a flat stomach), this exercise improves blood circulation throughout the body, helps straighten posture, strengthen the spine, and has a preventive effect to prevent the occurrence and development of diseases.

The most beneficial effect from a correctly performed exercise will be for people:

• with a sedentary lifestyle;
• having excess weight and other metabolic disorders;
• for beginner athletes - to develop endurance and strengthen the lumbar muscles in a short time;
• having poor posture (especially at the stage of early degree of spinal curvature);
• engaged in heavy physical labor;
• prone to venous diseases of the lower extremities (varicose veins, thrombosis);
• having mild or moderate joint diseases (inflammatory, allergic).

If you have problems with the spine, back muscles or hip joint, you must consult with medical specialists (traumatologist, vertebrologist) before starting classes.

Contraindications

If even the slightest pain occurs in the lower back or spine, hyperextension exercises must be stopped.

The main contraindications are:

• the presence of hernias (complicated intervertebral, sequestered) or protrusions;
• inflammatory diseases of joints and bones (severe stages);
• neoplasms (received as a result of mechanical trauma, malignant or benign) in the spine;
• congenital (or resulting from mechanical trauma) deviations in the structure of the spine, its connective elements and tissues;
• diseases of the spine and muscles as a result of infections (tuberculosis, syphilis) and sprains.

How to do it on the simulator

Performing a “Roman chair” (the common name for this exercise, as well as the device itself) on a special simulator is practically no different from practicing at home. With its help, it is possible to achieve the most effective result without the use of outside help, using additional load (if desired).

Attention! The use of additional weight by beginners can be traumatic.

Before starting the classic type of exercise, you need to lie down with your stomach on the machine, placing your legs (heels) under a special cushion. Next, bend down while keeping your back straight. Return in the direction of the starting position until the body is aligned in a single line. Fix this state for a few seconds and repeat the exercise the required number of times.

Healthy! Hyperextension with a round back: when performed, the main load is transferred from the spine to the buttocks and back of the thigh.

Tips and tricks

You can purchase a simulator for “rocking” or use it at home in sporting goods stores, or order it online. The cost depends on the modification and ranges from four to two hundred thousand rubles (or more).

Choosing a simulator for home conditions

Hyperextension is a technique for which you can make a simulator with your own hands; the drawings are quite simple and understandable. It consists of a base (most often a metal frame), a platform for the legs and bolsters (to hold the feet and under the front of the thighs).

There are horizontal and inclined exercise machines; many modern models have adjustable bench heights.

The machine should be selected according to the individual parameters of the person; the distance between the fixation rollers and the board should be sufficient for comfortable performance of the exercise (this is especially important if the machine does not have an adjustable axis).

Hyperextension is also useful for the buttocks, for which it is especially loved by women. In addition, regular practice will help tighten your stomach and get rid of the so-called “ears”.

In addition to the external effect, the correct technique (on a simulator or at home) has a therapeutic and preventive effect on the human body as a whole. If there are any deviations in your health, you should start the exercise only after consulting with specialists.

How to make a barbell?

Homemade exercise equipment such as barbells will always be popular. With their help (in various positions) you can effectively work out many muscle groups. And since hardware from a good manufacturer costs a lot, you have to, as they say, “improvise.”

Do-it-yourself home exercise equipment is almost always quick and inexpensive. Especially if it's a barbell.

The design of the barbell is represented by a bar (cylindrical rod) on which a load (plates that change the weight of the device) is attached. The neck can be made from reinforcement or a metal pipe reinforced with cement mortar. As a “backup” option - wood, characterized by a high degree of strength. The diameter of the product should be comfortable to grasp with your hands: as a rule, it is from 2.5 to 4.5 centimeters.

The length of the bar is chosen arbitrarily, taking into account the place for classes and their nature. Optimally - from 180 to 200 centimeters.

What are pancakes made from?

Pancakes can be easily replaced with wheels, heavy flywheels, and brake discs. You can cast a weight from concrete. At worst, this honorable “mission” can be assigned to bottles of sand or water. After all, what is the main thing? So that you are satisfied with the weight of the barbell, right?

Indications and contraindications for performing exercises on the lower back

When turning to therapeutic exercises for various problems and diseases of the lumbar and lumbosacral spine, it is important to understand the need for discussion with a specialist. Only professional medical participation will allow you to achieve maximum results taking into account the current factors, as well as avoid possible negative manifestations and unwanted side effects, such as:

• general deterioration in well-being due to incorrectly calculated load and incorrectly selected exercises;
• aggravation of existing diseases, especially chronic ones, for example, scoliosis to any degree, pathologies of the genitourinary system, which are most closely related to the lumbar and sacral vertebrae by direct innervation;
• inflammatory processes in any part of the body, as evidenced by increased body temperature, pain, weakness;
• poor circulation in the lower extremities, which is expressed by the effect of cold legs, weakness in them, swelling and even cramps;
• microtraumas and more serious injuries that are possible in old age due to an incorrect set of exercises or excessive enthusiasm of the patient.

Old age during exercise therapy is a factor that requires special attention from a specialist

Thus, in order to avoid the listed or other consequences of exercise therapy for the lower back, it is necessary to strictly follow the treatment instructions and not neglect the prescriptions, recommendations and prohibitions on physical activity. The latter are possible due to the following contraindications: any disturbances of blood circulation, heart rhythm, cardiovascular diseases and associated increased blood pressure, headaches, an identified predisposition to strokes.

Health-improving sets of physical exercises for the lower back are indicated for patients with severe pain syndrome of a genesis determined by a specialist; they are prescribed by a doctor for diseases such as osteochondrosis, intervertebral hernia, scoliosis, etc., as well as to strengthen the spinal column, for example, after surgery or injury. There are also contraindications, which are divided into two groups - these are absolute contraindications and restrictions.

Absolute contraindications apply to almost all types of exercise therapy complexes, these are:

• the general health condition of the patient, if the doctor classified it as severe;
• worsened chronic disease;
• elevated temperature;
• severe pain syndrome;
• open wounds or other bleeding;
• symptoms that indicate poisoning;
• oncological diseases in the process of healing.

The restrictions are not so categorical, however, ignoring them is fraught with undesirable consequences, even harmful. These include various nonspecific diseases - cardiovascular system (cardiovascular system), respiratory organs, digestion, nervous system, visual organs or metabolic disorders and some others. In any case, the compatibility of the existing symptoms with the recommended gymnastic exercises should be determined during a medical consultation.

Gymnastics for the sacrum and lower back can be useful even for those who are not bothered by pain. Typically, exercise is prescribed to people who have the following symptoms:

• mild to moderate pain that occurs after exercise and is not associated with previous injuries;
• postoperative recovery period;
• condition after an injury to the lower back.

The main factors limiting exercise therapy for pain in the sacrum:

• early recovery period after surgeries and back injuries;
• advanced glaucoma;
• high blood pressure;
• chronic heart failure in the stage of decompensation;
• tumor diseases;
• pregnancy;
• severe exacerbation of back pain, an attack of radiculitis;
• problems with the vestibular system: inner ear injuries, Meniere's disease, etc.;
• tendency to arrhythmias;
• elevated body temperature at the time of exercise;
• extensive skin lesions with ulcers, as well as fungal and bacterial lesions.

Creation of models for the prevention of back diseases

Health exercise equipment for the back is characterized by its simple design. For example, the Evminov simulator is a pine board equipped with fastenings and locking handles. The device should be secured so that you can change the angle of inclination - this will allow you to stretch your back muscles with any intensity.

The Sobolev multifunctional exercise machine allows you to stretch your chest, back and oblique abdominal muscles. It is a metal frame with soft bolsters that are attached to the leg clamps and support for the back (stomach). It’s not difficult to make, but to assemble the frame of the simulator, you need to use electric welding equipment.

If you have to work at a computer for a long time, it is worth designing a Tolstunov seat. The simulator consists of a wooden seat, one support point and a base that holds the entire structure. The exercise machine does not need to be fixed on a regular chair, and sitting on it improves blood circulation and trains the short muscles of the spine.

Razumovsky's simulator is more difficult to construct. It is also made of wood, but turning the rollers requires skill with a lathe.

However, the Akhmetov simulator is considered the most difficult to design and install. This biokinetic device consists of a durable frame to which movable hand and foot supports are attached, and the movement itself on the simulator resembles the running of a wild cat.

Before making this design yourself, you should learn more about the principle of its operation from sports medicine doctors.

A set of exercises to strengthen the back muscles, helping to get rid of pain

No matter your age, you may experience discomfort in your lower back if you spend a lot of time sitting. I also had this problem, and I decided to find simple but effective exercises to strengthen my back muscles.

First, I bought a horizontal bar for the office, I thought hanging on the bar would help solve the problem, but it didn’t help. To be honest, it became easier for me when I started doing barbell deadlifts with a weight of 100 kg, only then did I let go. But after a long break, I immediately lifted 140 kg and my back started hurting again. Therefore, you should not immediately take heavy weights and give a load without prior preparation. Below you will learn how to cope with pain using simpler methods and strengthen your back muscles.

I will say right away that if the pain increases every day, it is better to immediately go to the doctor. And with stable discomfort, strengthening the back muscles may well help.

Sarpasana

Another name for the exercise is snake pose. This is a good preventative yoga exercise for the back. Keep your legs together and stretch your shoulders up as much as possible.

Lumbar crunches

The exercise is similar to what chiropractors use in their practice, but it is safer and can be performed without any external effort. When doing this, try not to lift your shoulders off the floor, but touch the opposite side with your knee.

Baby pose

Lying with your back on the floor, clasp your knees with your hands and pull them to your chest, while you can lift your lower back off the floor. You need to freeze in this position for 15-30 seconds.

Stretching on a fitball

This is a more exotic exercise due to the fact that you need equipment in the form of a fitball. Everything is simple here, you need to lie on your stomach on the ball and relax your back muscles. You can lie in this position as long as you like.

Keeping your legs static

This is an even simpler exercise. Here you need to place your legs higher than your back to supply blood to the lower back and reduce pain.

Hyperextension stretches

Hyperextension exercises will help strengthen the spinal erectors. Lift your torso up so that it forms a straight line with your legs and stay in this position for 15-30 seconds. You can also perform this exercise dynamically.

Hip stretch

In the starting position, lying on your back, bend one leg at the knee and place the other under it. Pull your legs toward your chest to stretch the muscles in your hips and back.

Deadlift

This exercise is suitable for more advanced exercisers who go to the gym and do not have back problems. This exercise perfectly develops the back straighteners. But it must be performed before back pain appears, that is, it must be used as a preventative, not a therapeutic one.

Exercise "prayer"

To avoid back pain, you need to keep not only your back muscles toned, but also your abs. With the help of the “prayer” exercise, you can strengthen your abdominal muscles with almost no strain on your back.

Hyperextension on a fitball

And again an exercise with a ball. If you have a fitball and don’t like going to the gym, then you’re in luck again, there is an opportunity to replace hyperextension and strengthen the spinal erectors. Everything is simple here, in the initial position with your hands behind your head, bend down, stretching your back muscles, then rise up and so on for several repetitions.

Hyperextension

The exercise is very similar to the previous ones, but we slightly change the angle of inclination. Pros, by changing the angle of inclination, are able to shift the load on different muscle groups. You can accept it as a choice of a convenient option. Most likely you don’t have such a machine at home, but you can find it in any gym. And at home you can do it lying on the floor. The dynamics will be less, but you will still be able to work your back muscles.

Pelvic lift

And again the pelvic lift, I already talked about it at the beginning of the article. From a supine position, push your pelvis up and hold in this position. If your back is fine and you want to progress, you can put weight on your stomach to make the exercise more difficult.

Work breaks

And now we get to the most important advice in the fight against back pain among office workers. Be sure to take breaks every hour. Get up from your chair and do a little warm-up. You can do bends and squats with your arms extended forward. You can just get up, walk and go back to work if you are afraid that your colleagues will look at you askance. But, on the other hand, do you want to avoid back pain or do you want your colleagues to not look at you with a smile? Here the choice is yours, but remember, you and your colleagues will feel back pain. We recommend: effective exercises for the abs. Good luck!

What is reverse hyperextension?

Reverse hyperextension is good because it allows you to additionally work the knee joint. You can do the exercise on any stable, flat surface. In the gym, a bench is usually used for this; at home, massive tables are used. The movements will be the same as in the traditional version, but in reverse:

1. You need to lie down on a table or bench so that your entire torso is on a stable surface and your legs are hanging down. You need to grab the edge of the projectile with your hands.
2. As you inhale, the legs are raised, the torso does not move.
3. As you exhale, return to the starting position.
4. You need to exercise regularly, doing at least 3 approaches 10–15 times a day.

Reverse hyperextension helps reduce the size of the hips and waist, pump up the buttocks, and improve posture. For people who lead a sedentary lifestyle, exercise will help restore muscle elasticity and strength.

To perform reverse hyperextension, you do not need a special simulator; any stable apparatus with a flat surface will do. The exercise is relevant for beginners and professional athletes, suitable for girls. If necessary, use additional weights, which helps increase muscle size.

Reverse hyperextension is often performed on a fitball. The mechanics of the movements are the same as in the horizontal version, with the only difference being that training on a flexible unstable ball involves the stabilizer muscles responsible for coordinating movements and balancing the body in space.

Types of simulators

Hyperextension is a lightweight but stable structure that can be easily moved from place to place. Loads are created due to the mass of the athletes themselves. The following types of simulators have become widespread:

1. Direct. The design platform is horizontal, located parallel to the floor surface. The model provides maximum range of motion, which allows you to thoroughly work all the tendons.
2. Inclined. Provide moderate load on the lumbar region. Thanks to the use of special techniques, you can pump up the gluteal muscles.
3. Reverse. Serve for special training involving the gluteal muscles. At the same time, the athlete’s body bends parallel to the floor, only the legs are in motion. The limbs are raised as you inhale.
4. With weights. Any of the listed types of hyperextension may include additional weighting. To do this, use dumbbells, barbells, and plates of suitable weight. With them, the load on the extensors increases.

The most widespread are inclined and horizontal structures. Exercise machines intended for home use are often foldable, so they can be conveniently stored in the apartment. When choosing a suitable model, you need to take into account the goals of the training, as well as the conditions in which they will be carried out.

If you have experience in construction work, you can make a simulator with your own hands. There are suitable drawings and step-by-step instructions on the Internet.

Straight

Inclined Reverse

With weights

Technique for performing classic hyperextension on a horizontal bench

• Initial position. Position yourself on the machine so that the front roller is slightly below the bend line of the torso and hips, and the bottom roller is slightly above the Achilles tendon. We place our hands behind our heads, looking straight ahead.
• Doing the exercise. We tilt the body down until an angle of approximately 70-80 degrees is formed. You should bend only at the hip joint, while keeping your back as straight as possible.
• Returning to the starting position is carried out by raising the body until a straight line is formed with the legs. At the highest point, fixate for a couple of seconds.

Breathing when doing exercises should be like this: when lowering the body, inhale, and when lifting, exhale. The exercise is performed smoothly and slowly without swaying the body.

As for the number of repetitions and approaches, it all depends on the degree of physical fitness and the purpose of the training process:

• In order to gradually strengthen the lumbar region, it is recommended that beginner athletes perform 3 sets of 15 times.
• When performing hyperextension, 2 sets of 10-12 repetitions are done as a warm-up.
• As a finishing exercise, 4 sets of 25 reps.
• With additional weight, it is recommended to do 15 times in 2 sets, gradually increasing the weight by 5 kilograms. It is not recommended to use heavy weights right away.

Basic mistakes of newbies

There are quite a lot of them:

1. Lowering the body by more than 60 degrees is allowed only to thoroughly physically trained people who have no medical contraindications, with a healthy spine and trained muscles.
2. A large deflection of the body when performing a lifting exercise increases the risk of injury to the lumbar region and places a high load on the vertebrae.
3. Rocking the body, performing movements in full amplitude, sharply and at a fast pace - lead to sprains and incorrect distribution of the load on the muscles and tendons.
4. Bending your legs at the knees is not allowed. The correct way is to straighten the body as much as possible (tight as a string).
5. The arms should either be bent at the elbows and be at chest level, or loosely clasped behind the head (with the elbows spread out to the sides at 180°).
6. Beginners should not use additional weight (this leads to injury). First you need to work and strengthen your back muscles, preferably under the supervision of an instructor.

Do-it-yourself benches and exercise equipment for the home: from a simple bench to a multifunctional complex

Modern life, on the one hand, deprives a person of most natural physical activities; on the other hand, it throws bundles of psychological and emotional loads at him. Therefore, absolutely everyone needs to keep themselves in good, at least physical shape. To the credit of the current generation, we can say that now most people understand: a healthy mind in a healthy body. They also soon begin to understand: physical exercises, dumbbells and wrist expanders are not enough; you need to work more with weights on apparatus and machines, so at least a bench is required.

Quick results in 30 days

To strengthen your back muscles at home, it will take a lot of effort, since to achieve a stable result, you need to do the exercises regularly for 1-2 months. For therapeutic purposes, the complex below should be performed 5 times a week, after doing a five-minute warm-up and warming up the muscles. This is necessary to prevent injuries and sprains, as well as to increase the effectiveness of training: when blood actively circulates in the blood vessels, the muscles work several times more intensely.

Strengthening the spine

Stretching

Spread your legs to the sides at a distance of 35-40 cm, straighten and raise your arms, connect them above your head, stand on your toes. Slowly stretch your arms upward, lifting your toes off the floor to the maximum possible amplitude. While lifting, take a deep breath, and while returning to the starting position, exhale. All movements are performed slowly, without jerking. Repeat 8-12 times.

Stretching the back muscles while standing

Tilts with maximum amplitude

Stand on the floor, spread your legs and arms to the sides. Palms face forward. Bend forward 90° (the body should form a right angle), while turning the palms in the opposite direction, the knees remain straight. Bend in the opposite direction with the same range of motion, palms returning to their original position. Repeat 8-12 times.

Forward lean

Combined training

Bend your arms at the elbows and place them in front of you at chest level. Perform body turns left and right 180°. When the turning point is reached, there is a double springing movement of the body. This exercise perfectly trains not only the muscles that support the thoracic and lumbar spine, but also the oblique abdominal muscles, helping to reduce volume in the lower abdomen. You need to perform the exercise 20 times.

Body rotations

Light push-ups

Stand facing the wall (distance - about 30-35 cm), stretch your arms forward, rest them against the wall. Bend your elbows, bringing your body to the wall, and then slowly return to the starting position

It is important to ensure that your shoulders remain straight and form a straight line during the execution. After wall push-ups are mastered, you can perform this exercise from the floor.

The number of repetitions for beginners is 10-20 times, but during training it is necessary to increase this figure to 30-40 times.

The easiest push-up

Flexibility and stretching exercise

Get on all fours. Imitate walking on your hands, alternately moving them forward, and then return to the starting position in the same way. An indicator of correct execution is a feeling of tension in the abdominal muscles. The exercise should be repeated 8-10 times.

For this exercise you need to get on all fours

Pendulum

Sit on the floor with your legs crossed and stacked on top of each other (Lotus pose). Raise your straightened arms up and bend alternately to the right and left. After this exercise is easy for the patient, you can add forward and backward bends. In total you need to do 10 tilts in each direction.

Lotus position

Prevention of osteochondrosis

Get on all fours, arms relaxed, head looking straight. Round your back, raising its top, while lowering your head so that your gaze rests on the floor

It is important that during the exercise the neck muscles are completely relaxed and that no unpleasant sensations arise in this area. After this, bend your back down as much as possible in the lumbar region, head looking up

Repeat 8-12 times.

Exercises to strengthen the cervical spine

Exercises to strengthen the lumbar region

boat

Lying on your stomach, head looking forward, chin raised. Spread your legs to the sides, stretch your arms forward. Raise your chest and shoulders, while simultaneously lifting your hands off the floor and holding in this position for 5-10 seconds. For those who have mastered the basic program, the exercise becomes more complicated: along with your hands, you need to lift your legs apart from the floor. The number of repetitions is at least 10.

This exercise is well known to many as the “Boat”

Exercise for upper back pain

Other homemade exercise equipment options

Homemade exercise machines are widely used in all sports. For example, in table tennis, players construct a return board to practice shots without an opponent. The device is a panel made of polystyrene and an attached yoga mat, attached to the table at a slight angle. The sounds of impacts are muffled by the rug.

Synthetic ice is sold for ice hockey, which is convenient for practicing passes, shots, snaps and dribbling. Ballerinas, gymnasts and dancers achieve beautiful feet and high insteps by putting their legs under the sofa - cheap and cheerful.

Football players practice dribbles using stable and unstable stands - low sticks attached to the cross either with nails or a rigid spring. Skiers and swimmers work the muscles of the shoulder girdle with firewood or an axe, with maximum effort occurring in the initial phase of the movement.

Affordable workouts are a reality. You just need to sincerely love your sport and find the opportunity to devote every free minute to it.

In the next video you will learn how to make a simulator yourself using the Bubnovsky method.

What muscles work

To evaluate the benefits of back extension on a bench, you need to take a closer look at which muscle groups are involved in this exercise:

• Straightening the spine. It is the target muscle that is the main focus during hyperextension. It is used both when extending the back at a right angle (90 degrees) until it is parallel to the floor surface, and when straightening the body at an acute angle (45 degrees). The muscle responsible for straightening the spine is a group of bundles that articulate with the pelvis, ribs, and spine. They are located along the entire length of the spine. Their strengthening has a beneficial effect on posture and the correct curves of the spinal region.
• Hip Extenders. Includes the buttocks and muscles located on the back of the thighs. They, like the straightening muscle, are involved when performing any version of hyperextension. The hip extensors, like the core muscles, begin to weaken if not given proper attention. This is true not only for those people who do not lead an active lifestyle. Often, even during training, they are little involved. Thanks to hyperextension, they regain their tone.
• Neck extensions. These extensors are small and located at the back of the neck. They are responsible for the mobility of the cervical spine. These muscles definitely need to be strengthened. This is especially true for people who spend a lot of time at the computer. They awaken and are activated when hands are placed on the head or neck, performing hyperextension. This option is considered more complicated.

The effectiveness of back extension on a bench is beyond doubt. The main thing is to know how to do this exercise correctly.

Hyperextensions - Technique. 7 variations.

TOP 10: hyperextension trainer [Selection guide + Rating]

We have compiled for you a rating of the best hyperstensia with characteristics, reviews, and price comparison.

Rating of the best hyperstensions

Inclined hyperextension DFC Homegym SJ1006

It is necessary to select a hyperextension machine solely based on your parameters. That is why it is very good that the DFC Homegym SJ1006 model has the ability to additionally adjust the height to suit your height. Thus, the load will be distributed evenly, and the figure will be pumped up completely, without any accents. It will be better this way so that the final result is that your body is proportional and harmonious.

Oblique hyperextension DFC DBCH19G / DBCH19W

This is a newer version of the back and leg muscle trainer. It is equipped with special handles for additional grip during some exercises. Exercises on such a hyperextension machine will help you improve your posture and emphasize your waist, thanks to the proper strengthening of the torso muscles. In this model, individual regulation for the height of an athlete or sportswoman is also possible.

Oblique hyperextension Domsen Fitness Ds21

This hyperextension bench helps to focus on three muscle groups at once: abs, back and legs. In working position, the dimensions of the simulator are 115x67x70 centimeters. However, do not rush to panic, after training, the bench is very easy to assemble, and thanks to the wheels, you can easily move it around your home. The manufacturer recommends using this exercise machine exclusively indoors.

Inclined hyperextension Oxygen Hyperpress Board

An excellent home exercise machine for strengthening the muscles of the back, abs and legs. Suitable for the whole family, as it has the ability to regulate growth.

Oblique hyperextension DFC SJ1005

This model is intended for those who want to improve their posture or have some back problems. Since it is aimed at strengthening this particular part of the body. Very important: if you have any discomfort in the spine, then without the permission of a doctor, you are not recommended to prescribe exercises for yourself. In general, the simulator has a very powerful restorative effect.

Inclined hyperextension Body Sculpture BSB-601

Folding exercise machine for comprehensive strengthening of the whole body. In addition, you can focus on certain muscle groups.

Horizontal hyperextension Domsen Fitness Ds31

An excellent model for practicing at home. This simulator will help you work on your posture, as well as comprehensively tighten all muscle groups in your body.

Oblique hyperextension Domsen Fitness Ds30

This is an older model. The main difference lies in the working surface itself. Here it is of the inclined type, which allows you to diversify your workouts.

Horizontal hyperextension Record Rk-029

Horizontal hyperextensions have a smaller range of motion and are therefore less effective. Also, they lack the ability to regulate, so all exercises turn out monotonous and target only one muscle group.

Oblique hyperextension UFC UFC-45H

An excellent model for training at home. After finishing the exercises, you can easily fold it and put it in a more convenient place.

Overview of the Hyperextension Trainer

How to choose hyperextension | What to look for when choosing?

Hyperextension machine

All types of hyperextensions and everything about hyperextensions

Option for buttocks

To shift the emphasis of the load from the back to the gluteal muscles, the exercise is performed with a rounded back. However, it should only be performed if you have mastered the technique of classical hyperextension and do not have problems with the spine. The buttocks should be as tense as possible during movement.

It is also worth saying that the hyperextension exercise can be performed in the reverse position of the body (the body is supported, and the legs are in the air). This is the so-called reverse hyperextension for the buttocks. This option is preferable.

A Roman chair or a horizontal bench will be more convenient to perform.

The technique is as follows:

1. We stand next to the bench and lie down on it so that the entire lower part of the body remains in the air. We lean on the lower abdomen.
2. We grab the footrest with our hands.
3. We bend at the lower back and begin to raise our legs as high as possible. Here we lift it as much as possible in order to best load the buttocks. Leg weights can be used as weights. We do 3 sets of 10–12 times.

Thanks to this version of the exercise, your buttocks will become round and appetizing (for girls).

If you want to be healthy, bend over!

Hyperextension (literal translation “hyperextension”) is an exercise aimed at strengthening the muscles of the lower back. A special simulator for performing it has the same name. This exercise has no analogues - only with the help of hyperextensions can we train the muscles surrounding the ridge - quadratus, inferior serratus posterior, longissimus , thoracolumbar fascia, and at the same time not put unnecessary stress on the vertebrae.

Why is it so important to train your back muscles?

Due to a sedentary lifestyle and lack of exercise, the back muscles atrophy. The weight of our own body puts pressure on the spine, which leads to displacement of the vertebrae and compression of the cartilage between them - and the cartilage tissue is practically not restored . Incorrectly positioned vertebrae begin to contact nerves, including the spinal cord. Hence the pain and incorrect posture (we instinctively crook and hunch over in order to take a less painful position).

Further more. A back that we cannot keep straight long enough causes an incorrect neck position. Overextended neck muscles compress blood vessels leading to the brain. This is the cause of headaches, intracranial pressure disorders, chronic fatigue , which can lead to more serious problems - depression, hypertension, and decreased cognitive abilities.

Blood flows worse to the lower part of the body, and this is fraught with diseases of the genitourinary system, sexual and reproductive dysfunction, hemorrhoids, varicose veins . Due to the reduction in the length of the spinal column, the volume of the peritoneum decreases, the internal organs begin to interfere with each other and are poorly supplied with blood.

In general, the back is connected to absolutely all systems of our body, and reasonable physical activity aimed at the back is the surest way to maintain our health .

By and large, to reduce back pain, it is enough to perform three sets of hyperextension for 15-25 repetitions three times a week. The same simulator is also suitable for performing crunches that strengthen the abs, which improves posture and blood supply to internal organs. By adding pull-ups on a horizontal bar or in a power rack to this, you will, over time, completely restore your back health. And if you supplement the program with exercises with dumbbells and push-ups, you can develop your entire body, build muscle mass and lose excess weight (provided you eat properly), even without going to the gym!

What are the benefits of hyperextension?

1. When performed correctly, hyperextension is absolutely safe - unlike, for example, deadlifts or bending over with a barbell, it does not threaten sprains, joint damage, dislocations and other injuries to the back and lower back - by the way, extremely painful and very dangerous!
2. No axial load . Axial load is the pressure exerted on the vertebrae, causing them to compress. It is present in almost any exercise, with the possible exception of pull-ups. Axial shock loads are especially dangerous when running, jumping and even walking. Hyperextension not only does not compress the spine, but on the contrary, it allows you to properly stretch it, reducing the negative impact of other exercises.
3. No special skills required. Hyperextension is not just suitable for beginners, but also mandatory for them ! Only with its help can we prepare our back and lower back for more difficult exercises, develop a muscular corset and reduce the risk of injury.
4. Can be performed both as part of a training program and as a morning exercise or warm-up. Do you work out at the gym? Be sure to do hyperextension , especially on back day - this will help warm up the target muscle groups. Two or three approaches performed at the beginning of training will increase the results in deadlifts, bends, and squats, making their implementation easier and safer.
5. Develops deep muscles that are practically not affected by other exercises.
6. Recommended for people with back diseases - osteochondrosis, hernias and protrusions, curvature of the spine in any direction. You will not cure your illnesses completely, but you will be able to eliminate their negative impact on everyday life, forget about painful sensations , and in the future, move on to more serious exercises and train on the same basis as healthy people
7. Suitable for home, street and gym. Regardless of where and how you exercise, hyperextension will benefit your well-being, reduce or even completely eliminate back pain , improve posture, increase overall tone, and eliminate the risk of developing sciatica .

The only contraindication for this exercise is high blood pressure . However, there is a way out - hyperextension can be performed on a Roman chair, when the body is not in a horizontal position, but at an angle. If the head does not fall below body level, the effect on pressure is minimal. In addition, you can always perform reverse hyperextension - when you fix your torso face down and raise your legs and pelvis. This option puts less strain on the back muscles, but in general has the same advantages as the classic.

How to treat a hernia in the lumbar region?

In medicine, there are two methods of getting rid of a hernia - conservative and surgical. The surgical method involves performing a surgical operation if the conservative method does not help the patient.

Conservative methods can use drug and non-drug treatment. Usually both practices are used in combination.

This article does not cover treatment with medications. Non-drug methods involve undergoing various physiotherapeutic procedures, such as acupuncture, manual therapy, hirudotherapy, as well as physical therapy. Let's look at the last point in more detail.

Therapeutic gymnastics is a set of special exercises, the purpose of which is to restore the condition of the spine and strengthen the muscle corset around it. For each specific case associated with a similar disease, the neurologist compiles a separate complex.

Regular exercise will help you get rid of lower back pain

It is not recommended to self-medicate even at this level, that is, inventing some exercises on your own. This is extremely dangerous to health. Such frivolity can lead to deterioration and serious complications, some of which may be irreversible.

What to replace

There are many variations of exercises that can be performed instead of hyperextension. The simplest option is the gluteal bridge. When doing this exercise, you need to transfer the entire load to the buttocks, while the lower back is simply fixed. The extensor muscles of the back will be included in the work, but indirectly.

It is also recommended to perform deadlifts. It will allow you to work your buttocks, hamstrings and back extensor muscles. In this case, weights are definitely needed. This could be a barbell, dumbbells, or simple water bottles. The back should remain straight. It is necessary to carefully monitor your posture. All movements must be smooth, as jerking can injure your lower back.

You need to start training with minimal weights.

Over time, it can begin to be increased.

An equally effective exercise is the pump. Lying on your back, you need to raise your arms and legs. In this case, the muscles work in a static position. The boat can be performed without weights. The main load goes to the lower back, the buttocks are used secondary.

What types of hyperextension are there?

Unlike other exercises (such as lunges), hyperextensions do not have the same abundance of options. The main variations of the movement are either training on the floor or in a special simulator. “The most appropriate and injury-safe option is in a special simulator (the shins are fixed in supports, the front surface of the thigh lies on the platform), where we perform flexion-extension in the hip joint with a fixed lower back,” says Yulia Malenchuk. — This variation is aimed at training the extensor muscles of the hip joint: the gluteal muscles, the muscles of the back of the thigh, the adductor muscles (they work here in a dynamic mode, that is, they lengthen and relax when lowering the body and contract when lifting), as well as the extensor muscles of the vertebral column column (they work statically, maintaining a neutral position of the lower back, that is, their direct function is trained, which these muscles must perform in life).

It is also permissible to replace this exercise with an alternative one. “The movement closest to this one in terms of biomechanics is the Romanian deadlift or straight-legged deadlift,” says Yulia Malenchuk. — Essentially, the same movement is performed (flexion-extension of the hip joint) and the same muscles are trained. However, this movement will be technically more complex, since the body is not fixed in the simulator, and it is necessary to control its work in space.”

About spinal hernia in detail

What is a lumbar hernia?

The lumbar spine performs the following tasks:

1. Maintaining body weight;
2. Cushioning for various movements;
3. Load distribution throughout the body;
4. Protection of the kidneys and other pelvic organs.

A hernia of the lumbar spine is the core of the intervertebral disc that has escaped from the fibrous ring. It compresses the nerve root, which leads first to discomfort and then to sharp pain in the lower back.

To better understand how a hernia appears, let's consider the structure of the lumbar region. It consists of five vertebrae. Between them are the intervertebral discs. The vertebrae of this section in medicine are designated by the Latin letter L (see image).

Causes

The causes of a hernia of the lumbar spine may be as follows:

Age. The older a person is, the greater the chance of developing a hernia, as muscle tone gradually weakens.

• Congenital pathologies of spinal development.
• Osteochondrosis is a frequent “companion” of intervertebral hernias.
• Excess weight, lack of physical activity, lack of attention to maintaining correct posture.
• Various lumbar injuries, including sports injuries, associated with violation of the technique of performing certain exercises.
• Unacceptably high load on the lumbar region when lifting heavy objects.

We advise you to remember: under no circumstances should you carry heavy loads like this!
Metabolic disorders in the body and bad habits acquired during life (smoking, alcohol, etc.). They have a detrimental effect on both the entire body and, in particular, the musculoskeletal system.

Prices for back belts

Symptoms

When a person has a lumbar hernia, they experience various symptoms:

1. Lower back pain is the first sign of a problem.
2. Pain occurs when bending or straightening the legs.
3. Unpleasant sensations when changing body position.
4. “Shots” appear in the leg when you touch the sore spot.
5. Pallor of the skin.
6. Increased sweating in the affected area.
7. Feeling of weakness in the lumbar region, decreased sensitivity.

Errors

Try to avoid the mistakes that most beginners make:

1. Large range of motion. You're going way up. And the body bends 15-25 degrees. This is fine if you've completed your last rep and want to stretch. Or you pull your abdominal muscles after training. There is no need to do this in working approaches - why create unnecessary stress for the spine.
2. Fast jerky movements. We do the exercise slowly.
3. We hold the weight near the forehead, behind the back of the head, or, generally, in front of the head. If you hold weight behind your head, the load on the spine increases. And if you take it further than the top of your head, also into your arms. It turns out that you are doing some kind of new base where almost all the muscles of the body work.
4. Very often, beginners begin the exercise the first time with weights. First you need to work out the technique. Do 3 sets of 15–20 reps. Believe me, you won't find it enough.

Types of hyperextensions

With the help of different types of hyperextensions, you can vary the load in different ways and load certain muscles to a greater extent. Below are the most common variations of this exercise.

Hyperextension with additional weights

We perform classic hyperextension, but hold a plate or dumbbell in front of us, pressing it to our chest. Helps increase stress on the lower spinal extensors

It is important to adequately approach the weight with which you perform this exercise; we are not interested in strength records here. If you cannot perform this exercise with weight technically correctly, you round your lower back, or the weight outweighs you and you fall forward, reduce the weight

Remember to keep your center of gravity on your heels, this will give you better control of the movement.

Kadmy - stock.adobe.com

There is also a variation of performing the exercise with a bar on the neck, so the load shifts more to the middle part of the spinal extensors. Work with your training partner to ensure that the bar is positioned correctly (the position should be similar to a barbell squat). But do not forget to look forward and not bend your neck, as you risk injuring the cervical spine.

Reverse hyperextension

It is performed on a specialized machine, where the body is parallel to the floor, and the legs are raised from bottom to top, clinging to a special roller. This version of the exercise uses the gluteal muscles more. Do not rush to perform reverse hyperextensions by placing additional weights on the machines; for untrained athletes, this will create additional axial load on the lower back and sacrum.

Video about how you can do reverse hyperextension without a special simulator:

Direct hyperextensions

It is performed on a special machine where the platform is located parallel to the floor. The advantage of direct hyperextensions is the increased range of motion, which makes it possible to work the entire array of spinal extensors. I believe that this variation of the exercise is suitable for people who are confident in their health. Straight hyperextensions create a powerful stretch on the lower back at the lowest point, which can aggravate microtrauma in this department.

Bojan - stock.adobe.com