BAC Training Tip - Back Extension or Roman Chair

Target Area: Back and Abdominals

Instructions: Adjust thigh pad so it is positioned below your hips. Place back of heels against back rim of footplate - toes pointing forward. Cross arms in front of body. Bend at waist and lower upper body toward floor. Slowly and gently draw the lower abdomen toward your spine. Raise upper body slowly until your body is in alignment - ears, shoulders, hips, knees and ankles - as if standing in a slanted position. Repeat.

Repeat: 3 - 10 times, 1 - 3 sets Frequency: Every 48 - 72 hours

Tip: Avoid arching your back - it places too much pressure on your lower back and discs. If your shoulders are no longer in alignment with your hips, you have arched your back too much.