SPINAL ERECTORS: The Balancing Antagonists

Throughout the body, muscle groups work in pairs to maintain a balance of strenght around joints. For this reason we're including optional spinal erector work.

This exercise is not essential for abdominal development-it's here as part of an integrated approach to conditioning for health. A proper balance of strength between abs and spinal erectors will insure good posture and a balanced distribution of stress in daily activity.

HYPEREXTENSIONS

Hyperextensions are best done on a bench made for the purpose (found in most gyms), but they can also be done on the edge of a resilient surface like a padded table, arm of a sofa, etc., with someone holding your ankles.

Lie face down, bent at the waist, hanging over the edge of the bench (Fig. 16-a). Lightly rest your hands behind your head or neck, and slowly straighten your body to a horizontal position (Fig. 16-b). Don't come up any higher than this.

Throughout the motion, keep your head and shoulders arched backwards, as in swan dive.

Don't try to lace your fingers together behind your neck; this makes it impossible to fully arch the upper back. If you maintain the proper arch, your fingers will probably just barely reach the sides of your head.