The key to good back extensions

Make sure you are very careful that your feet are on the ground, and not merely on the mat.

Keep your heel down as far as possible, keep your toes under your foot and if you need to push your body upwards to straighten the shoulders you should try to be very gentle and don’t drive your body into your feet but rather stay with it until you feel that the muscles are supple and warm.

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If you have a problem with back extension try to practice without the back support. Stand with your feet together and raise them up and down to the same extent and make sure that you are holding your back with a loose grip. If you have problem with it stand with your back facing the wall and with your feet firmly together. When you feel that you can hold the position for a few minutes, then you should bend your knees and straighten the back and make sure that you are holding the backs with a loose grip.

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Next you should lift your legs until you feel you are straight. When you have lifted all your legs up and straight, you should start to slowly lower them down while keeping the lower body stable. It is important to straighten the hips too. If you are new to back extension, start slowly and in doubt, talk to a specialist. You will be improving your flexibility greatly.