Back Flexion and extension are also called goat presses. In the gym, dorsiflexion and extension is a classic training action. Every gym will have a special chair for this action!
Dorsiflexion and extension is a great core strength training action. It can help us strengthen the core muscles of the lower back
But many people often do this action incorrectly, and in severe cases, Causes injuries to the lower back (lumbar spine)!
This common mistake is to allow the lumbar spine to flex and extend back and forth!
The lumbar spine is a mainly stable joint with very limited range of motion, and movement is not His specialty is that long-term lumbar flexion and extension can easily lead to disc herniation!
Most people misunderstand the goat stand-up, which trains the erector spinae muscles by bending and extending the lumbar spine. After the exercise, the lower back is very sore, and they think it is done, but it is not!
During the movement of goats, the lumbar spine plays a stabilizing role, while the erector spinae muscles of the lower back mainly work in the form of isometric contraction (the length does not change)!
Correct action: let the hip joint dominate (flexion and extension). It is emphasized that during the movement of the hip joint, the core muscles contract isometrically to strive to keep the lumbar spine stable and neutral, and avoid flexion and extension (no movement).
Lean over the bench and get stuck below hip height! Then bend your hips and lean over, keeping your trunk stable and your spine neutral during the descent. Feel the tension and pulling in your buttocks and the back of your legs getting stronger and stronger, then contract your buttocks to take back the tension, and tighten your buttocks! Then return to the starting position
Notes:
1. Use the power of the hip joint to guide the movement, and the force points come from the gluteal muscles and the back of the legs rather than the lower back
2. Keep the lumbar spine in a neutral and stable position You can put your hands on your lower back to feel the position. If your lower back flexes or stretches during the movement, it means you are doing it wrong!