Back Rounded Extension

1. Position yourself on the hyperextension bench with your feet secured under the foot pads and your upper thighs resting on the pad. Your upper body should hang down.

2. Cross your arms over your chest or place your hands behind your head. This is your starting position.

3. Start by flexing your waist and bending down, rounding your back while maintaining tension in your lower back muscles. Breathe in as you do this.

4. Lower yourself until you feel a full stretch in your lower back or until your upper body is just below parallel to the ground.

5. Lift your upper body by extending at your waist while focusing on using the muscles in your lower back. Try to keep your back rounded rather than arched at the top of the movement.

6. Rise until your body forms a straight line from your head to your knees, breathing out as you perform this part of the motion.

7. Pause briefly at the top and then repeat for the desired number of repetitions.

Tips:

- Keep the movement slow and controlled to ensure you're using the right muscles and not relying on momentum.
- Start without weight to master the form, and then add weight (holding a weight plate against your chest) for increased resistance.
- To avoid injury, do not arch your back excessively and do not use jerky motions.
- If new to this exercise or if you have existing back issues, consult with a professional trainer or physical therapist to ensure it's safe for you to perform.

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