5 Spinal Extension Exercises And How To Do Them

What are some spinal extension exercises?

1. Prone Extension on Elbows
2. Prone Press-ups
3. Standing Extensions
4. Sideglide in Standing
5. Back Extension Machine

Spinal extension exercises have many benefits for everyone, whether you have spine conditions or not. The exercises are often included in plans to improve posture or lower back muscles. They help stretch and flex your spine as a whole, which actually contributes to better overall spinal health.

Doing these exercises have even been found by several studies to ease symptoms or prevent further complications. It can lessen the symptoms of acute back pain, and it also prevents the natural progression of kyphosis in older women. Another study suggests that extension exercises are the appropriate exercises for women with postmenopausal osteoporosis.

To help you learn about how to do these exercises, keep reading below!

Prone Extension on Elbows

For this exercise, you have to assume a prone position while using your elbows for support. Then:

1. Relax your back muscles and buttocks.
2. Rise up on your elbows as high as you can while keeping your hips down as much as possible.
3. Repeat as needed or as instructed by the chiropractor.

Prone Press-ups

First, get in a prone position on the floor or your mat and place your hands beside your shoulders, as if about to do push-ups. To continue,

1. Relax your back muscles and buttocks.
2. Use your arms to push your upper body up as high as possible.
3. Keep your hips down.
4. Repeat as needed or as instructed by the chiropractor.

Standing Extension

A standing extension can be done at any time, and you only need to be standing up. To do it, follow these instructions:

1. Keep your feet apart and put your hands on the small of your back, fingered pointing backward.
2. Slowly bend backward by the waist, using your hands as support for your trunk.
3. While bending, keep your knees straight.
4. Extend as much as you can and hold the position for as long as the chiropractor instructs.
5. You may also do it against a wall for extra support.

Sideglide in Standing

This exercise lets you do a spinal extension with the help of a wall. To start, you should stand beside a wall at a right angle, about 2 feet away.

1. Without moving your lower body, lean your shoulder against the wall.
2. While keeping your knees straight and legs closed together, move your hips towards the wall.
3. Return to starting position.
4. Repeat as needed or as instructed by the chiropractor.

Back Extension Machine

If you’re in the gym or you have the necessary equipment, you can use a back extension machine. However, using it the wrong way may cause more problems. Here’s how to use one:

1. Put your thighs on the pad with your knees slightly bent, and your feet firmly placed on the machine.
2. Extend your arms to the floor.
3. Exhale as you slowly move up to align your shoulders, spine, and hips. 
4. Keep your core engaged when you gently slide your shoulders back.
5. Inhale and slowly bend down from the waist to touch the floor.
6. Repeat as needed or as instructed by the chiropractor.

Key Takeaway

Whether you’re doing it to improve your posture, to ease back pain, or because it was prescribed by your chiropractor, spinal extension exercises provide plenty of overall benefits. 

Although they’re good for you, some conditions require more than these exercises alone. Consulting a chiropractor is one of the best ways to fix conditions or abnormalities with your posture, spine, or joints. Learn more about the packages we offer, and contact us if you’re interested!

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