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Day 130: An Easy Exercise for the Lower Back

Saturday, May 09, 2020

This Pilates exercise helps strengthen the lower back while stretching the abs.

Back Extensions (Swan) on Foam Roller


Starting Position
Lie on stomach with a foam roller in front, legs extended hip-width apart.
Place the roller underneath forearms, arms extended, palms facing each other, head and neck neutral, shoulders pulled back, and abs engaged.

Keeping legs on the mat, push arms into the roller as using lower back muscles to lift chest away from the floor.
Slowly return to the starting position to complete one rep

Special Instructions
Keep abs engaged and shoulders relaxed at all times.
While you should feel the lower back and the muscles supporting the spine working during this exercise, you should not feel back pain; stop this exercise if you experience back pain.
The roller should move slightly as you lift and lower during the exercise.
Over time, gradually increase your range of motion as you develop greater strength.

Muscles Worked: Lower Back

Your Spark Neighbor, Dolly

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