Hyperextension. Technique
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Hyperextension technique
Hyperextension technique is a smooth lifting and lowering of the body on a Roman chair, as well as an inoculation against back pain.
Hyperextension benefits
In the size/quarter technique, hyperextension is an auxiliary exercise that prepares a person for basic leg exercises if the doctor “forbids sports”
Beginners in the gym combine hyperextensions with leg presses. Leg presses train the hips without axial load on the spine, and hyperextensions prepare the back for squats with a barbell when the doctor “allows sports”.
The combination of hyperextensions and leg presses is recommended for beginners in the gym at the level of exercise therapy, while the athlete is growing to the GTO level.
Fig. A famous exercise therapist on TV treats his back with hyperextension
Muscles that work in hyperextension
Spine erector muscle;
Quadratus lumborum muscle;
Medium and minimus gluteus muscles;
Gluteus maximus muscle;
Tensor fasciae latae;
Iliotibial tract;
Semimembranosus muscle;
Semitendinosus muscle;
Biceps femoris muscle;
Gastrocnemius muscle;
Soleus muscle.
Fig. Muscles that work in hyperextension
Rules for performing hyperextension
Adjust the pillow so that it rests against the hip joint.
Lie face down, securing your ankles to the rollers.
Straighten your torso and cross your arms in front of you.
As you inhale, slowly lower your torso, stretching your hamstrings and glutes while keeping your abdominal and lower back muscles tense.
As you exhale, return to the starting position.
Mistakes when performing hyperextensions
Excessive backbend with loss of back rigidity;
Excessive forward bend with loss of back rigidity;
Falling down, not lowering;
Jerk up, not lifting;
Overextending the knee.
To understand how to do hyperextensions, it is better to see them once than to read 250 words. You can see hyperextensions and, if you wish, watch them again in this video: