Reverse Hypers Stretch
Good For: Strengthening of the posterior chain muscles — erector spinae, hamstrings, and glutes.
Can help relieve pain associated with the lower back.
1. Find the correct surface to perform the exercise. You can use:
– End of a bed and use the edges of bed to grip for stability.
– Yoga ball with the ball supporting under your pelvis and your hands on the floor for stability.
2. With support under your pelvis lower your legs and then raise them to a comfortable level. This should not be painful.
3. Repeat up to 10-20 repetition or as many as comfortable. This exercise can be done 1-2 times per day.
A 2021 study found reverse hyperextension exercises provide a more intense posterior chain workout than the more traditional hyperextension exercises.