Strengthening the back muscles is very important because it helps to provide a great deal of stabilization to this part of the body. Many people experience strains and other injuries of this part of the body. By keeping it strong, you can greatly decrease your chance of having an injury.
Detailed Workout Plan
Start by setting a yoga or exercise mat down on the ground. Lay down on the mat on your belly. Bend your elbow, bringing your hands together below your chin and lacing your fingers together. Take some deep breaths, and try to relax your body as much as possible before performing the exercise. Try to keep your spine as straight as possible.
Now that you are positioned properly, you can begin to actually perform the exercise. Continue taking deep breaths. As you exhale your next breath, use the muscles in your lower back to lift your chest and arms off the ground. Raise your upper body towards the sky as much as you can without feeling pain in your back. When you can no longer extend your back any farther, inhale your breath, and slowly lower your chest and arms back down to the ground.
One great way to increase the intensity of the basic form of this exercise is by increasing the length of the lever that is being lifted. In the case of back extensions, the level is your torso and arms. Instead of bending your elbows and lacing your fingers together under your chin, try extending your arms out in front of your body while performing this exercise.