Back Extension

Question 1

Breatstroke Prep 1

Fundamental

Long Box Group

Answer 1

• *Set Up**: Lying prone on Long Box, neutral spine position, legs straight and together, parallel to floor, feet plantarflexed, arms bent, elbows facing outward, hands on footbar
• Resistance: light*
• *Inhale**: Straighten arms
• *Exhale**: Bend arms, return to start position

MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Elbow extensors
• Spinal flexors

OBJECTIVES • Spinal extensor control
• Hip extensor control
• Elbow extensor control

CUES • Maintain abdominal engagement
• Maintain back and hip extensor engagement
• Keep wrists firm and fingers wrapped around footbar
• Face elbows outward as if arms are on flat surface

Question 2

Breatstroke Prep 2

Fundamental

Long Box Group

Answer 2

• *Set Up**: Start in Breaststroke Prep 1 position (page 79)
• Resistance: light*
• *Inhale:** Straighten arms, simultaneously lifting trunk
• *Exhale**: Bend arms, lowering trunk, return to start position

MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Elbow extensors
• Spinal flexors
OBJECTIVES • Spinal extensor control
• Hip extensor control
• Elbow extensor control

CUES • Maintain abdominal engagement
• Keep wrists firm and fingers wrapped around footbar
• Articulate spine into extension starting from crown of head
• Face elbows outward as if arms are on flat surface

Question 3

Breaststroke

Intermediate

Long Box Group

Answer 3

Set Up: Start in Breaststroke Prep 1 position, elbows
bent by sides of body, thumbs in straps, hands in line
with shoulders
Resistance: light
Inhale: Lift trunk, straighten arms foward, circle arms around
to sides of body
Exhale: Bend arms, lower trunk, return to start position

MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Elbow extensors
• Shoulder abductors
OBJECTIVES • Spinal extensor strength
• Elbow extensor control
• Shoulder abductor control
CUES • Keep legs parallel to floor
• Initiate movement with back extensors
• Maintain external rotation of shoulders as body is lowered and elbows bend during final phase of movement

Question 4

Pulling Straps 1

Intermediate

Long Box Group

Answer 4

Set Up: Lying prone on Long Box, neutral spine position, legs
straight and together, parallel to floor, feet plantarflexed
toward footbar, arms straight, forward of shoulders, hands
holding folded straps, palms facing each other
Resistance: light
Inhale: Lift trunk, move arms back to sides of body
Exhale: Lower trunk, move arms forward, return to start position
MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Shoulder extensors
OBJECTIVES • Spinal extensor strength
• Hip extensor control
• Shoulder extensor control
CUES • Keep palms facing each other
• Initiate movement with back extensors
• Articulate spine into extension starting from crown of head
• Bring arms forward of shoulder line no more than 20°
• Keep legs parallel to floor

Question 5

Pulling Straps 2

Intermediate

Long Box Group

Answer 5

Set Up: Starting in Pulling Straps 1 position, arms in T
parallel to floor, holding straps, palms facing
down
Resistance: light
Inhale: Lift trunk, move arms to sides of body
Exhale: Lower trunk, move arms to T position, return to
start postition
MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Shoulder adductors
• Shoulder horizontal abductors
OBJECTIVES • Spinal extensor strength
• Hip extensor control
• Shoulder adductor control
CUES • Move arms on horizontal line, parallel to floor
• Emphasize mid and upper back extensors
• Keep palms facing floor
• Keep legs parallel to floor