Spinal Extension

PURPOSE
» Strengthen the upper back, spinal erector muscles and the core.

STARTING POSITION
Set the loops or handles 6 to 8 inches from the floor. Lie prone on the floor facing the anchor and place the hands in the loops.

MOVEMENT SEQUENCE
Press the hands into the loops, activate the abdominals and lift the upper torso off the floor.

MAKE IT HARDER
Activate the legs and lift the torso higher off the floor. Use caution not to hyperextend the lower spine.

MAKE IT EASIER
Keep the extension small. Leave one hand on the floor for an easier version.

VARIATIONS
Rotation - From the extension position, bend one elbow and rotate the torso toward the bent elbow. Repeat on the other side.
Swan Dive - From the extension position reach forward into the straps and allow the body to rock toward the handles. Press into the handles to return to extended position.

CHILD’S POSE
When the extension series is complete, release into Child’s Pose by bringing the hips back to rest on the heels.