Back Extension

STARTING POSITION

Begin standing with legs hip-distance apart, holding a golf club or Maple Roll-Up Pole straight out at chest level, and your arms shoulder-distance apart.

EXERCISE
inhale   Contract your abdominal muscles and lift hands above your head.
exhale   Reach up as you lift your chest as high as you can.
inhale   Come back to a straight standing position with your hands above your head, then lower your arms to chest height.

Complete 3-5 repetitions

ESSENCE

Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; mid back erector spinae concentrically to extend spine; obliques to prevent lumbar extension; scapular stabilizers

Stability: spine during extension; lumbo-pelvic region neutral as thoracic extends

Mobility: spinal extension

FOCUS
  • stabilize pelvis in neutral; avoid posteriorly or anteriorly tilting pelvis
  • avoid rib cage pushing forward
  • maintain pelvis level throughout

MAPLE ROLL-UP POLE
Maple Role-Up Pole

Incorporating the Maple Roll-Up Pole into your workout helps stabilize and bring awareness to your shoulder girdle.

For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup

STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.

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STOTT PILATES

IDEA Author/Presenter
STOTT PILATES®
July 2009

© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

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