Standing Back Extension and Flexion
Description
The standing back extension and flexion is a basic spine mobility drill. From a tall stance, you alternate leaning back to extend the spine and folding forward to flex it.
Muscle Group
Equipment Required
Standing Back Extension and Flexion Instructions
- Stand with the feet shoulder width apart.
- Place the hands on the lower back for support.
- Inhale and lean back to extend the spine.
- Push the hips forward as the chest opens.
- Hold the extension for a moment.
- Exhale and fold forward from the hips.
- Allow the arms and head to hang down.
- Return to standing and repeat for the desired number of repetitions.
Standing Back Extension and Flexion Form & Visual
Standing Back Extension and Flexion Benefits
- Mobilizes the spine through flexion and extension.
- Reduces lower back stiffness.
- No equipment needed.
- Easy to perform anywhere.
- Improves overall spine range of motion.
- Excellent warm up before lifting.
Standing Back Extension and Flexion Muscles Worked
- Erector spinae
- Rectus abdominis
- Hamstrings
- Gluteus maximus
Standing Back Extension and Flexion Variations & Alternatives
- Cat Cow
- Cobra Pose
- Standing Forward Fold
- Cobra Stretch
