Safe Exercise To Strengthen the Low Back

Hey, Doctor Ryan Alter,

your Delray Beach chiropractor. I want to show you something today. It’s an exercise

that is great

for stability of the core stability of connecting the lower body

to the upper body,

it’s great for the glutes. It’s great for the lower back. And for anyone who has a lower back problem, this is a great exercise.

It’s a bit advanced,

so we don’t want to

start with this,

but for our athletic patients, people who exercise a lot, this is a great

addition to what you’re doing. It’s called a reverse hyper, and it looks like this. You need a ball

and you need an exercise bench.

You grab ahold of the bench,

stabilize,

and then you’re gonna

slowly lift your lower body up. You can hold for

a few seconds,

slowly release. Bring up again,

slowly release,

up again. You can even do what’s called an isometric hold and just hold it there. You’re thinking about contracting your glutes, your lower back,

even your hamstrings are contracted.

And lower it down. So you can either

hold it there,

you can do slow controlled reps. One of the reasons

it’s so good

is it’s very safe. You come up

and it will never let you go into hyperextension. You can only get your legs up straight,

so you’re super safe the whole time. It engages all of the

stability muscles of the hip and the lower body,

and it’s great to help your back and stabilize it,

and help you hold your adjustments,

and really just a great addition to anything you’re doing in terms of fitness.

Remember, we’re here in Delray Beach,

and we’re here to help you

feel your best.