45-Degree Back Extension with Scapular Adduction

Positioning:

1. Adjust the hyperextension bench so that your hips are aligned with the top edge of the pad.

2. Lie face down on the bench, ensuring your hips are at the edge and your legs are secured under the ankle pads.

3. Place your feet flat on the foot pads, with your body extended straight out from your hips to your shoulders.

4. Keep your hands crossed over your chest or placed behind your head for support.

Movement:

1. Begin with your body in a straight line from head to toe, looking down toward the floor.

2. Gently engage your core muscles to stabilize your spine.

3. Start by lowering your upper body toward the floor in a controlled manner, bending at the hips. Do not let your back round.

4. Lower your torso until you feel a mild stretch in your lower back, ensuring that your movement is smooth and controlled.

5. From this position, initiate the movement back up by engaging your lower back muscles.

6. As you lift your body back to the starting position, simultaneously squeeze your shoulder blades together (scapular adduction) to maximize contraction in your upper back.

7. Return to the starting position without hyperextending your back.

8. Hold the top position for a moment to fully engage your muscles, and then repeat the movement for the desired number of repetitions.

Tips:

• Start with a lower number of repetitions and gradually increase as you become more comfortable with the movement.

• Maintain a neutral spine throughout the exercise and avoid any jerky movements.

• Focus on controlled movements to maximize muscle engagement and avoid injury.