A gentle prone bodyweight extension where you curl the chest off the floor, strengthening the spinal erectors through a short range with minimal equipment.
등맨몸Spinal extension
시작
끝
주동근
척추기립근
협응근
둔근다열근햄스트링
장비
맨몸
패턴
Spinal extension
준비 자세
01Lie face down on a mat with legs extended.
02Place the hands lightly beside the head or crossed at the chest.
03Keep the feet and hips anchored to the floor.
04Set the neck neutral with the gaze at the floor.
수행
01Exhale and curl the chest a few inches off the floor using the lower back.
02Pause briefly at the top without cranking the neck upward.
03Lower the chest back down under control.
04Repeat at a smooth, unhurried tempo.
체크포인트
-Hips and feet stay glued to the floor.
-Neck stays neutral, chin gently tucked.
-The lift comes from the back extensors, not arm push-off.
-Range is modest; height is not the goal.
흔한 실수
-Yanking the head back to fake extra range.
-Kicking the feet up off the floor for leverage.
-Holding the breath and straining through reps.
-Ballistic bouncing instead of controlled reps.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps as low-back accessory or warm-up work.
-Add a 2 to 3 second top hold before adding load of any kind.
-Progress to back extensions on a bench or hyperextension once 20 smooth reps feel easy.
