Hyperextension in the home isthe essence of one of the most important elements of the prevention of the development of diseases of the spine and surrounding tissues in modern man. Especially this factor of a healthy way of life will be useful to people who for hours on end sit at the desk.
In the latter case, it would seem, noThere are no supernatural loads on the body, but the spine still suffers. First of all, he gets an overstrain from large static effects on the muscles adjacent to him. For example, if you spend most of your time sitting, the iliopsoas muscles will lose their elasticity.
It has long been known that hyperlordosis, that is,increased degree of curvature of this area of the body, leads to such negative consequences as unnatural compression of disks. The influence of this factor on the body along with underdeveloped back muscles forms all the conditions for the development of the intervertebral hernia, and this is a disability for life! Therefore, the simulator "Hyperextension" is simply necessary for every person who is exposed to such negative processes. However, before starting the exercises, you need to learn some features of the exercises with this projectile.
By itself, hyperextension at homeIt is possible only when observing the flawless technique of its implementation. Otherwise you can get harm instead of good. So, for the back muscles to receive the proper load and at the same time to the right degree, we must first properly set up the simulator. To do this, the upper part of the pillows of the device should be located at the level of the ilium of the pelvic region. In addition, during the entire movement, the back must retain all its natural curves. Exercise can only be done at a slow pace. There are several additional rules. Hyperextension for the back affects the target muscles in the lower part of the amplitude to a greater degree.
This means that the most effective is thepart of the trajectory of movement that is located from the lowest position of the body to its parallel position relative to the floor. Hyperextension at home will relieve the residual stress and improve the elasticity of the muscles surrounding the spine if it is performed in conjunction with the training of abdominal muscles and subsequent stretching of both areas of the body.
An example of an exercise for the press is the usualtwisting lying on the floor. You can do them alternately - one approach for the back, the other for the abdomen, etc., but you can do it consistently. In any case, even if hyperextension at home is performed alone, without further elaboration of other parts of the body, it will still bring great benefit in terms of prevention of spine diseases.
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