Bent Over Back Extension with Scapular Adduction
Positioning
1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent.
- Hinge at your hips to lean forward, keeping your back straight.
- Your torso should be approximately parallel to the ground.
- Let your arms hang down in front of you.
2. Body Alignment:
- Keep your head in a neutral position, looking slightly ahead of you.
- Engage your core muscles to stabilize your spine.
Movement
1. Extension:
- While maintaining the hip hinge, squeeze your glutes and extend your hips to raise your torso back to the starting position.
- Focus on engaging the muscles in your lower back.
2. Scapular Adduction:
- As you lift your torso, pull your shoulder blades back and together (like pinching a pencil between them).
- Hold this position for a moment to maximize the contraction.
3. Return:
- Slowly return to the starting bent-over position with control, keeping your back straight and your core engaged throughout the movement.
Repetitions
- Aim for 10-15 repetitions.
- Rest as needed between sets, and perform 2-3 sets.
Tips
- Avoid rounding your back during the movement to prevent strain.
- Focus on controlled movements rather than speed.
- Maintain proper breathing; exhale as you lift and inhale as you return to the starting position.
