Back Extensions

Use these back extensions to strengthen the extensor muscles along your spine. Strong back muscles can help prevent back pain, and improve your posture, so this is a worth-while exercise.


This set of extensions will be done on the floor.

These back extensions exercises will improve posture and protect against back pain. Start laying face down on an exercise mat, or carpet. Extend your arms straight overhead so your body makes a nice straight line.

A back extensions exercise series starts by using one arm and one leg.


Now, raise one arm, then the opposite leg. Hold for 20 or 30 seconds. Repeat with the other sides.

Back extensions progress until you are actively using both arms and both legs in the exercise. For a bit more challenge, you can raise both arms and legs at one time. Hold for 20 to 30 seconds, then try again. If this causes you any pain in your back, go back to a previous step.

Final positioning for back extensions includes extending arms straight out to the sides.



Our final position brings the arms out to the sides to add a little more challenge by adding a variety to the back muscles that are worked.



Use these to increase core and back strength to
become a strong fitness woman!



Home from this Back Extensions page.


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This site is for reference only and should not be considered
a replacement for the advice of a family physician. Always
consult your doctor before starting any physical fitness regimen.
If physical activities cause you pain, stop immediately
and contact a medical professional.

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