Back Extension-Flexion Flexibility Exercise

Jul 2nd, 2007 by Mehdi Tags: ,

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You need back flexibility for many exercises. Examples are the Bench Press & the Pendlay Row which involve arching of the back. Lack of back flexibility will make it difficult to use a correct technique. Back Extension-Flexions are an easy way to improve your back flexibility. Here’s how to perform them.


Back Extension-Flexion Setup

  • Get on all fours
  • Arms straight, elbows locked
  • Hands & knees shoulder-width apart
  • Hands directly under the shoulders
  • Knees directly under the hips
  • Feet relaxed


Back Flexion. Bend your back:

  • Curl your head under
  • Squeeze your glutes
  • Round your back
  • Bring your head & pelvis together


Back Extension. Smoothly transition to arching your back:

  • Look up
  • Chest forward
  • Shoulders back
  • Sway your back down
  • Press the back down using the hips & shoulders


Back Extension-Flexion Video. Here’s a video of the exercise.


Don’t force extension & flexion. Transit smoothly from one position to the other. Perform 3 sets of 10 reps 3x/week. Your back flexibility will quickly improve.


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2 Responses to “Back Extension-Flexion Flexibility Exercise”

  1. on 13 Jan 2008 at 10:48 pm1paul

    arent we not supposed to stretch our back because it is a stability joint?

  2. on 14 Jan 2008 at 10:38 am2Mehdi

    @Paul
    You paid attention. Lower back is stable, upper-back is mobile. This exercise works your whole back, it’s perfectly safe.

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