Back Extension Dowel Press
BACK EXTENSION DOWEL PRESS
This is a back extension strengthening exercise that uses a dowel or broomstick. Start by lying stomach down on a padded surface with your hands raised in front your head while holding a dowel. Begin to segmentally extend your spine by visualizing each vertebrae moving one at a time. As you extend your spine lift your hands off of the floor. Once you’ve extended your back, begin to draw the dowel behind your head, neck and back. Slowly return to the extended position to complete a repetition. Make sure you keep your pelvis on the ground to minimize hip extension involvement.
Muscles Involved:
Erector Spinae
Longissimus
Iliocostalis
Spinalis
Trapezius
Rhomboids
Quadratus lumborum (QL)
Related Conditions:
Thoracolumbar syndrome
Cervicothoracic junction syndrome
Mechanical low back pain
Sacroiliac joint syndrome / SIJ syndrome
Quadratus lumborum repetitive strain
Upper cross syndrome
Exercise videos
