Spinal Erectors
Standing Extension
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That ache in your lower back at the end of the day is often weak spinal erectors, the muscles running either side of your spine. They get neglected because almost nothing in a normal routine trains them directly. This does, and it loads them smoothly.
Set Up
Anchor: Door anchor at the bottom of the door.
Bands: No adjustment needed.
Body position: Face the door, bend forward and grip a side of the band in each hand so the band is just beginning to stretch. Set your feet far enough back that when you bend forward your head comes close to the door without touching it. Arms straight and pointing at the anchor, head straight, back flat.
Movement
Stand up against the tension until you are fully upright. Return under control and repeat.
Points To Remember
- Keep your hips still through the rep. They should not swing forward and back.
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