Back Extension Dowel Press
Exercise Overview
This is a back extension strengthening exercise that uses a dowel or broomstick. Start by lying stomach down on a padded surface with your hands raised in front your head while holding a dowel. Begin to segmentally extend your spine by visualizing each vertebrae moving one at a time. As you extend your spine lift your hands off of the floor. Once you’ve extended your back, begin to draw the dowel behind your head, neck and back. Slowly return to the extended position to complete a repetition. Make sure you keep your pelvis on the ground to minimize hip extension involvement.
Muscles Involved
Erector SpinaeLongissimusIliocostalisSpinalisTrapeziusRhomboidsQuadratus lumborum (QL)
Related Conditions
Thoracolumbar syndromeCervicothoracic junction syndromeMechanical low back painSacroiliac joint syndrome / SIJ syndromeQuadratus lumborum repetitive strainUpper cross syndrome
