Feeling tightness in lower back after exercising or sitting for a long time? If you do, you're not alone. Most athletes and active individuals develop back pain at some point in their lifetime. This can occur for many reasons, whether from lifting heavy weights or sitting too long without any movement. Fortunately, there is a really simple exercise that can ease this pain and keep your back healthy: the storage rack.
The reverse hyper extension is a great article that is particularly popular among athletes, especially those who lift weights or compete in sporting events. This exercise builds strength in key muscles of your back, hips and legs. These muscles are the glutes (in your butt), the hamstrings (on the back of your thighs) and the lower back muscles. Stronger muscles help athletes run faster, jump higher and lift heavier weights, thereby improving their sports performance.
Reverse Hyper Extension: You will need to find a bench or a table for this exercise. Lie face down on either a bench or a table with your hips just over the edge. Hang your legs off the side. Keep a firm grip on the bench so you don't tumble. Now bring your legs slowly up to the ceiling. You should engage your glutes and your lower back muscles to assist you in lifting your legs. You want to hang out up at the top for a couple of seconds and really feel it, and then lower your legs back down to the beginning position.
Not only a great exercise for athletes, but the workout bench can also be beneficial to anyone suffering from lower back pain. While back pain is a common condition that can result from things like sitting too long, slumping down, or even daily movements. This will help strengthen the muscles that support your spine to help decrease your pain as well as preventing injuries afterwards.
One of the best things about reverse hyper extension is that it is a low-impact exercise. This means it doesn’t place as much strain on your joints, compared with running or jumping, which can be tough on your knees and ankles. For this reason, the reverse hyper extension will suit individuals suffering from ailments like arthritis or those experiencing joint pain. You can build strength without stressing your body too much.
This is part of why the reverse hyper extension is one of the more effective things you can do for your spinal health. To start, it will hit the muscles that support your spine directly, like the glutes, hamstrings and lower back. Strengthening your back and core muscles can help you maintain good posture, which is important in preventing back pain. Sitting and standing up straight — good posture — takes stress off your spine.
The reverse hyper extension is an excellent addition to your routine if you want to build back and leg strength. Focus: This exercise specifically targets your glutes, hamstrings, and lower back, which are among the biggest and strongest muscles in your body. This is why doing the reverse hyper extension regularly to enhance strength, power and athletic ability is vital. You’ll therefore feel stronger and more powerful in all your physical endeavors.
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