Back Extension Flashcards
Back Extension
Fundamental
Set Up: Lying prone, head aligned with spine, arms straight and by sides, pressing against legs
Inhale : Lift uper trunk
Exhale : Lower upper trunk legs without touching mat
Muscle Focus
Spinal Extensors
Spinal Flexors
Objectives
Spinal extensorsstrength
Pelvic lumbar stabilization
Cues • Keep head aligned with spine
• Keep legs together
• Maintain abdominal support
Single Leg Kick
Intermediate
Set Up: Lying prone, trunk lifted, arms bent, elbows under
shoulders, fingers interlaced, legs straight and
together, lifted off Mat
Exhale : Bend leg (2 pulses) switch legs ( 2 pulses)
Inhale :Bend leg (2 pulses) switch legs ( 2 pulses)
Finale Inhale : Straighten legs, return to start position
Muscle Focus
Spinal Extensors
Hip Extensors
Knee Flexors
Spinal Flexors
Objectives
Spinal extensors control
Hip extensors control
Knee flexors control
Cues
- Maintain scapular stabilization
- Keep abdominals engaged
- Keep both legs lifted off Mat
- Press elbows into Mat to assist thoracic extension
Double Leg Kick
Intermediate
Set Up: Lying prone, legs straight and together, lifted off Mat,
fingers interlaced behind back, arms relaxed, head to
side, cheek resting on Mat
Exhale : Bend both legs (3 pulses)
Inhale : Extend back, turn head to center, straighten legs & arms
Exhale : Lower trunk, bend arm & legs, turn head to opposite side (3 pulses)
Inhale : Extend back, turn head to center, straighten legs & arms
Muscle Focus
Spinal Extensors
Hip Extensors
Knee Flexors
Objectives
Spinal extensors strength
Hip extensors control
Shoulder & thoracic stretch
Cues
- Maintain scapular stabilization
- Reach elbows to Mat when hands are resting on back
- Keep legs lifted off Mat
Swimming
Intermediate
Set Up: Lying prone, arms straight and reaching forward, legs straight and reaching back, chest, arms and legs lifted
off Mat, head between arms
Inhale : Lift right arm & left leg and alternate (5 counts)
Exhale : Continue mouvement pattern (5 counts)
Muscle Focus
Spinal Extensors
Hip Extensors
Shoulder Flexors
Objectives
Trunk stabilization
Hip extensors control
Shoulder flexors control
Cues
- Maintain scapular stabilization
- Maintain trunk stabilization
- Focus on cross-pattern coordination of arms and legs
- Keep head aligned with spine
Rocking Prep
Intermediate
Set Up: Lying prone, knees bent, arms straight and reaching
back, feet plantarflexed, hands holding feet
Inhale : Lift trunk & legs toward ceiling
Exhale : Lower trunk & legs to mat, return to start position
Muscle Focus
Spinal Extensors
Hip Extensors
Knee Extensors
Objectives
Spinal extensors strength
Hip extensors control
Knee extensor control
Chest stretch
Cues
- Reach toes toward ceiling
- Keep head aligned with spine
- Extend hips, knees and back simultaneously
- Maintain scapular stabilization
Swan Dive Prep
Advanced
Set Up: Lying prone, elbows close to sides of body, forearms
pressing into Mat
Inhale : Lift legs, straighten arms
Exhale : Lower trunk, bend arms, simoultaneously lift legs off mat
Muscle Focus
Spinal Extensors
Hip Extensors
Spinal Flexors
Objectives
Spinal extensors strength
Hip extensors control
Spinal flexors control
Cues
• Maintain abdominal engagement throughout
• Lift trunk as high as possible prior to lifting forearms and
straightening arms
• Keep elbows close to sides of body
• Maintain scapular stabilization
Rocking
Advanced
Set Up: Starting in lifted position of Rocking Prep
Exhale : Rock forward, lift feet toward ceiling
Inhale : Roock back, lift top of head toward ceiling
Muscle Focus
Spinal Extensors
Hip Extensors
Spinal Flexors
Objectives
Spinal extensors strength
Hip extensors control
Chest & shoulder stretch
Cues
- Initiate rock forward with hip extensor activation
- Keep head aligned with spine
- Keep scapulae open and chest wide
- Maintain consistent shape of body throughout
Swan Dive Prep with Catch
Advanced
Set Up: Starting in lifted position of Swan Dive Prep
Exhale : Drop trunk forward, place hands under forehead, lift legs toward ceiling
Inhale : Lift trunk, lower legs, place hand on mat, return to start position
Muscle Focus
Spinal Extensors
Hip Extensors
Spinal Flexors
Objectives
Spinal extensors strength
Hip extensors strenth
Trunk stabilization
Cues
- Maintain consistent arc shape
- Engage abdominals throughout
- Maximize fluidity of movement
Swan Dive
Advanced
Set Up: Starting in lifted position of Swan Dive Prep
Exhale : Drop trunk forward, place hands under forehead, lift legs toward ceiling
Inhale : Lift trunk, lower legs, reach arms overhead toward ceiling, shoulder width apart
Exhale : Drop trunk forward, reach arms overhead in line with shoulders, lift legs toward ceiling
Final Inhale : Lift trunk, lower legs, place hand on mat, arms straight, return to start position
Muscle Focus
Spinal Extensors
Hip Extensors
Spinal Flexors
Objectives
Spinal extensors strength
Hip extensors strenth
Spinal flexors control
Cues
- Maintain consistent arc shape
- Engage abdominals throughout
- Maximize fluidity of movement
