Position yourself on a back extension apparatus with your upper thighs and lower hips on the support pad. You must be able to bend at the hips freely. Place your ankles under the roller pads. Start with your body in a straight line head to toe. Place your arms across your chest or hold a weight plate. Slowly bend forward by at the hips. Continue as far as possible without rounding your back and keeping your back naturally arched. You should feel a slight stretch in your hamstrings. Hold for a count of one. Return to the start position by contracting your back, abdominal and gluteal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.