Reverse Hyperextension Is An Effective Exercise For The Treatment Of The Back And Spine

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Reverse hyperextension: pros, technique

The muscles of the back and spine need strengthening. They are a support for the entire body, allow you to support the internal organs, and prevent the curvature of the spinal column. To keep your muscles toned, you need to do special exercises. The most effective of these is reverse hyperextension.

Content:

• Pros of reverse hyperextension
• What muscles work during reverse hyperextension?
• How to do the exercise?
• Other options for performing reverse hyperextension
• Home workouts
• For whom is reverse hyperextension contraindicated?
• How to avoid injury during exercise?
• Frequent mistakes
• Important recommendations

Pros of reverse hyperextension

Compared to classic hyperextension, reverse hyperextension is a safer option. This exercise eliminates the risk of injury to the spinal column.

The complex can be practiced for people suffering from back pain, from various diseases of the spine, including patients with hernia and osteochondrosis.

During the exercise, not only the back muscles are worked out, but also the muscle structures of the buttocks and lower extremities. If you perform reverse hyperextension with weights, you will be able to get a faster result.

Before proceeding with the exercises, you must consult with a specialist. This is especially true for those people who already have diseases of the musculoskeletal system.

The exercise is great for both beginners and experienced athletes. It can be practiced by girls who want to pump up the buttocks.

What muscles work during reverse hyperextension?

Performing reverse hyperextension, a person involves the following muscle groups in the work:

• Muscles of the buttocks.
• Back extensors.
• Hip biceps.
• Square muscles of the lower back.
• Semitendinosus muscles.
• Abdominal muscles.
• Arm muscles.

How to do the exercise?

Before starting the exercise, you should take care of the presence of a flat, level surface on which you can lie on your stomach and hang your legs. This surface should be located at the height of the person's legs.

Step-by-step execution technique:

• You need to lie on a flat surface with your stomach down. In this case, the body should be fixed with the help of hands.
• The lower limbs are lifted up due to the muscles of the thigh and buttocks.
• On inhalation, they are raised as high as possible. The muscles of the thighs and buttocks should be as tense as possible.
• In this position, you should linger for a minute, and then the legs are lowered down. At the same time, exhale.
• The number of repetitions of the exercise is 12-15. Then a short break follows and another approach is performed. The number of approaches can be equal to 2-3.

Other options for performing reverse hyperextension

Modern gyms often do not have specialized equipment for this exercise. Therefore, we have to look for an alternative to it.

The following can act as a replacement:

• Fitball.
• Bench.
• Any other level surface that is elevated.

Home workouts

You can do the exercise at home. The only difficulty is finding a suitable projectile on which the hull could lean. Therefore, you can train on the floor.

The person lies on the floor, puts his hands behind his back, crossing them, or stretches his arms along the body. Then you need to try to raise your legs to the maximum height so that your hips come off the floor. To facilitate the exercise, you can stretch your arms out in front of you. Then they need to be lifted along with the lower limbs.

At home, you can also use a fitball to perform reverse hyperextension. To do this, they lie down on the surface of the ball with their stomach, rest their hands on the floor and lift their legs.

For whom is reverse hyperextension contraindicated?

The exercise can be performed by people with various diseases of the spinal column, for example, hernia, osteomyelitis, osteochondrosis.

However, there are a number of limitations for its implementation:

• Diseases of the spine in the acute stage.
• Previous injuries of the lumbosacral spine.

How to avoid injury during exercise?

Reverse hyperextension has been recognized as a safe exercise, but it should be done carefully and with a few rules. So, the surface on which the person lays down must be stable.

It is important to monitor the position of the back. It should be perfectly flat. Rounding your back can lead to poor posture.

The legs are lifted up on exhalation, and lowered down on inhalation. Breathing should be even, without delays or interruptions.

Frequent mistakes

The most common mistakes trainees make are:

• Sharp leg lifts, accompanied by jerks. This technique threatens to damage the muscles of the back.
• At the initial stage of the exercise, weights should not be used.
• The legs should remain straight at all times. They cannot be bent.

Important recommendations

For the exercise to be of maximum benefit, you must adhere to the following recommendations:

• During the exercise, you should keep the body in a stationary state.
• It is important to monitor muscle performance.
• Your neck and core muscles should not be tense. The head should be kept straight without turning it back.
• To increase the load on the hamstrings, you need to turn the socks inward.
• At the peak point, you should strain the muscles of the buttocks.
• The range of motion must be strictly observed.
• Reverse hyperextension should be performed before and after training.
• If a weight is used, then it is put on the legs. You can also just hold the dumbbells with your lower limbs.
• To further complicate the technique of performing the exercise, you can spread your legs in different directions while lifting. However, this option is suitable for trained athletes. Moreover, the stress on the joints increases and the exercise becomes potentially dangerous.
• As a warm-up before doing reverse hyperextension, you can do walking in place or squats.

Reverse hyperextension is a great way to build glute, thigh, and back muscles. Exercise allows you to get a beautiful trained body and improve your health.

Author of the article: Sokov Andrey Vladimirovich | Neurologist

Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009, completed postgraduate studies in the specialty "Nervous diseases".