Extensions

So, w.r.t. extensions, the exercises that I can immediately recall
are back extensions and knee extensions. The Quadriceps (muscles on the
front of the thigh) are the knee extensors and can be exercised using
weight machines or weighted cuffs.Here is an image that will give you an idea.

If you are exercising on a machine, remember to keep your tummy tucked in (this will stabilise the spine), keep your head straight and breathe out every time you straighten the knees. Hold on to handles-trust me, your exercise performance will improve. 

Squats is another exercise that will help make the Quadriceps stronger. At all times remember to take your weight on the entire foot. Do not let your knees jut ahead of the toes when moving downwards.Also do not lower yourself to a below the level of your knees. That puts excessive stress on the knee joints. You may have already experienced a similar difficulty when getting out of low sofas.



Strong back extensors
will ensure a good posture and must be exercised proportionately with
the abdominals.The basic movement of back extension is bending the trunk
backwards. The exercise is usually done lying face down on an exercise mat with
hands crossed behind at the buttocks. I find that this gets quite boring
after a while. Some excellent ways to add a zing is by doing back
extensions from the edge of an exercise plinth or on a Swiss Ball. Its a
good idea to begin these sets under supervision. To increase intensity
further, change the position of your hands from behind the back to
behind the neck or even stretched out besides your ears. Always keep the head and neck in line with the trunk.

I can continue, but I know you have many blogs to visit and comment…
Stay fit, stay healthy!
🙂


Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.