Lower Back (Erector Spinae

• Position yourself in a back extension machine, ankles locked behind the pads, groin area and upper thighs resting on padded platform.
• The top of your hips should be over the edge of the platform, your back should be parallel to the floor.
• Fold your arms across your chest.
• Bend over at the waist, with your upper torso lowered about 30-45 degrees. The way the woman is doing it in the video, she is overstretching the ligaments in her lower back.
• Raise up to the starting position and hold for a brief second.
• Lower yourself slowly and repeat.

Don'ts

• Don't just go through the motions swinging up and down. Move in a slow, controlled manner.

Erector Spinae: Runs along the lower part of the spine, hereafter referred to as the lower back. Your lower back supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable.

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