Lie face down with legs together, hands by the sides of your head, shoulders relaxed, and core engaged. Take a deep breath in to prepare.
Execution
Exhale and lift your upper body slowly, leading with the chest and engaging your core. Inhale to hold briefly at the top, then exhale as you lower back down with control.
Equipment required
Nothing
Target muscles
Neck, Erector Spinae
More Detailed Information
Floor Hyperextension
How to Perform
Starting Position: Lie face down with legs together, hands placed by the sides of your head, shoulders relaxed, and core engaged. Breathe in to prepare.
Lift Upper Body: As you exhale, slowly lift your upper body off the floor, leading with your chest. Use control from your core, avoiding any sudden movements to protect your lower back and neck.
Hold and Lower: Inhale and hold briefly at the top, keeping your core engaged. Then, exhale as you gently lower yourself back to the start position.
Floor Hyperextension Benefits
Strengthens the Back: Activates and strengthens the erector spinae muscles, promoting a strong spine and better posture.
Improves Posture: Helps counteract postural issues, like kyphosis, by extending the back and reducing tension in the lower back and core.
Enhances Lower Back Strength: Builds endurance in the lower back, supporting upright posture throughout the day.
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