Move of the month: back extension

This move strengthens the back muscles and gives the muscles at the front of your body a good stretch. By Vivienne Rickman.

This month’s move is something you can do anywhere and is great to practise everyday. It strengthens the muscles of the back and legs as well as giving the muscles at the front of your body a good stretch. It can ease lower back ache, but as always, be careful if you feel any pain and always seek medical advice before exercising with any injuries.

Equipment needed

You don’t really need any equipment but if you have a mat you may prefer to lie on it rather than the floor.

How to do back extension

1. Start by lying in the prone (face down) position. Place your hands underneath your shoulders and point your toes out behind you.
2. Inhale and lift your chest, roll your shoulders back and squeeze them together, keep your elbows close to your body.
3. Do not hold. Lower with control as you exhale. This is one rep.
4. Try 3 sets of 10 reps
5. Between sets, try a counter move such as Child’s pose.

Variations

If this stretch feels too much for you, you can rest on your forearms instead.