Exercise of the Week

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Here is my new favorite exercise to target the lower lumbar and thorasic erectors that I have been using the past week.

Bosu Ball Back Extension

This exercise is great for building strength in the muscle groups responsible for posture. There is also a big balance component from being on the bosu ball which requires stabilization from all the deeper and smaller muscles in  your back.

 Typically, I program these with higher reps with multiple sets to target the slower twitch/endurance fibers that are needed for posture. I also love it for low back rehab as a progression from your typical “superman” exercises on the floor. However, for people with hyperlordosis of the spine, or ones that get pain when going into hyper-extension it would be a contraindicated exercise. If your looking to improve your posture, strengthen your core, or build a rock solid back for heavy deadlifts this is a phenonmenal exercise. Special thanks to Grif Fig from IHP in his Strength Training for Swimmers lecture at the NSCA Conference. Try it out!

P.S. Please check out my classmate Mark Halpern’s website for more fitness related articles for hiking, kayaking, and performance.