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   Strengthen your lower back, back extensions may be the exercise for you. If youíve recently injured your back youíll want to consult your physician before attempting such an exercise. If you find this exercise is a bit too challenging for you at first, you can start out in an incline positioned until you are more comfortable with the exercise. Or, if you find this exercise too easy for you, you can do it in a declined position or use platted weights in front of the chest or behind the neck.
For this exercise you will either need a back extension machine, or a bench that allows you to securely position your feet so that the rest of your body wonít move during the exercise. You will be lying on your front side and everything about an inch below your hips should be on the bench or back extension machine.

 From this position fold your arms across your chest. Now, begin the movement by bending at the waist. You should continue this movement until you feel youíve reached the full motion of your range. This will be different for everyone, so itís up to you to determine. From here, raise your body back up slowly and hold your body at this position for a second. Repeat this movement to meet your specifications.

 Find a padded bench which gives you enough clearance and has a way to anchor the feet.
Clasp the hands behind the neck and bend at the waist up and down in a smooth, controlled motion.
Small weight plates (e.g., 2.5, 5, 10 or 25 lbs) can be held behind the neck to give added resistance.
Like other exercises this one should NOT be painful.
  Using a back-extension apparatus, anchor your feet in place. Slowly lower yourself down toward the ground to a point where you feel a comfortable stretch in your lower back. Continue to breathe at the bottom, then exhale as you move back up to the starting position.

 Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!

 If you don't have access to a hyperextension bench. You will need a partner to sit on your legs or hold them down. Slide yourself down to the edge of the bench, until your hips hang off the end of the bench. Your entire upper body should be hanging down towards the floor. You will be in the same position as if you were on a hyperextension bench; just the range of motion will be shorter.      The height of the flat bench is lower than the height of the hyperextension bench. Cross your arms in front of you, but keep your elbows in close to your body. This method is much harder than the regular hyper but sometimes in order to achieve your goal, obstacles must be overcome.