How to do a machine back extension

Setup:

1. Position: Sit in the back extension machine and secure your legs under the pads.
2. Adjustment: Adjust the seat and back pad so that your lower back is pressed firmly against the pad and the axis of rotation is aligned with your hips.

The Movement:

1. Extend: Exhale and slowly press back against the pad by extending your spine. The movement should be controlled, not explosive.
2. Squeeze: Squeeze your lower back muscles (erector spinae) at the end of the movement.
3. Return: Inhale and slowly return to the starting position, resisting the weight.

Tips:

• Use a light weight to begin with, as the lower back can be a sensitive area.
• Avoid hyperextending or arching your back excessively.
• The movement should be slow and deliberate to avoid injury.