Lowering and raising the upper body in prone position ► ghd back extension

Individual work

Place your hips on the padding and fix your feet in the holder with your legs stretched out (feet pointing downwards). The hips are stretched, the exposed upper body is held horizontally with a neutral spine, the arms are held on the chest or crossed. From this position, lower the upper body, first lowering/tilting the chin towards the chest before starting to bend the spine in the neck. The upper back is then rolled up, followed by the lower back. Once in the final position, the back is rolled up again in reverse order to return to the starting position with a neutral spine (first stretch the lower back, then the upper back and finally the neck).

Attention:
Consciously roll your back in or up vertebra by vertebra.

Lighten:
-

Harden:
Additional weight (on the chest).

1 glute-ham developer (GHD)

1 weight disc ► to make the exercise more difficult (additional weight)