Back Extension Exercises

By Lynn Kohlmeier, MD, Director
www.SpokaneOsteoporosis.com

For A-C Exercises: Fold band in half and tie a knot on non-handle end. Secure band in a door - close door with knot on outside and handles toward you- or wrap band around a table leg...something stable that will not move.

A. External Rotations:
1.
 Cross-bands into an "X". Hold handles of band with elbows tight to the rib cage, arms @ a 90 degree angle facing forward.
2. Retract or pull back, your shoulder blades by squeezing them together, and lifting your chest slightly forward while ROTATING (turning) your arms out, 90 degrees or until parallel with your side, keeping elbows tight to your side or rib cage.
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades. Rotate your hands out while keeping your elbows tight to rib cage.

B. Shoulder Extensions:
1.
 Hold handles of band with arms straight down and palms facing forward. 
2. With arms staying straight pull the band back a few inches or 20 degrees, without bending at the elbow. 
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades.

C. Compound Row: 
1.
 Arms straight out in front, holding handles of the band. 
2. Pull handles straight back with elbows bending 90 degrees and passing tightly against side or rib cage. Hold and release forward slowly to starting position. 
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades.

D. Rear Deltoid Flys: (Do not secure band in door or around table leg)
1.
 Hold band folded in half, one end with both handles the other without, your arms out straight in front of you parallel to the ground, the band help straight. 
2. Pull arms straight out to the sides keeping them straight, creating a "T" with your body and arms. Release slowly and repeat.
Repeat 5-15 times slowly, focusing on: Keeping your shoulders down and back while keeping your chest out, and squeezing your shoulder blades.

Muscles Used: Trapezius, Rhomboids, Latisimas Dorsi, Rear Deltoids

For more information and or personal training call or email: Scott Totton, NASM, CPT, OPT, scotti.fit.fanatic@gmail.com, (509)263-6389, or Travis Knight, M.Ed, CSCS, CPT, USAW, fitnesstrainer.travis@gmail.com at U-District,http://udistrictpt.com/staff.htm