What can you replace hyperextension with?

What can you replace hyperextension with?

Fixing Low Back Pain From HyperExtension (Stretches, Exercises and Posture Corrections)

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answers (3)

Answer 1
January, 2021

Partly the absence of hyperextensions in case of pain in the lumbar spine can be replaced by static for the muscles of the core: "plank" (including weight), "superman"

Answer 2
January, 2021

It all depends on what the need to replace the exercise is connected with.

Hyperextension is the least traumatic exercise for the back. If you are not able to do hyperextension without pain or discomfort, then any other weight exercises in which the back extensors work are contraindicated for you.

NEVER, I repeat, NEVER perform deadlifts, at the slightest hint of back problems!

Try a lumbar bridge or a prone back extension. The amplitude of both exercises is much shorter than that of hyperextension, there is practically no load on the spine.

If you need to replace hyperextension because you do not like this exercise, replace it with Romanian deadlift (deadlift on straight legs) with small weights. It is not recommended to perform the usual deadlift if your training experience is less than six months or a year - this is a very traumatic and difficult exercise.

Answer 3
January, 2021

In terms of the effect on the back muscles, of course, deadlift. Another very good exercise: legs about shoulder-width apart, barbell on the shoulders the same as on the squat. Perform inclinations until the body is parallel to the floor. The back turns on very well.

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