Assisted Hyperextension

Setup:

• Find a sturdy box or bench that is about knee height.

• Ensure the area is clear of any obstacles.

Positioning:

• Have a partner stand behind you.

• Lie face down on the box or bench, ensuring your hips are at the edge and your legs are fully extended downwards.

• Your partner should hold your ankles or lower legs for support.

Initial Position:

• Keep your body straight from head to toe, with your arms either hanging down or clasped behind your head.

• Ensure your neck is in a neutral position, aligned with your spine.

Movement:

• Begin by lowering your upper body towards the ground while keeping your legs and hips in place.

• Lower your upper body until you feel a stretch in your hamstrings and glutes, but do not overextend.

Return to Start:

• Engage your glutes and hamstrings to lift your upper body back up until your body is straight again, aligned from head to toe.

Repetition:

• Perform 10-15 repetitions, ensuring to maintain control and proper form throughout the movement.

Breathing:

• Inhale as you lower your body and exhale as you lift back to the starting position.

Safety Tips:

• Keep your movements slow and controlled to avoid strain.

• Communicate with your partner for support and stability throughout the exercise.