Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Lumbar Extension, Hands on Hips, No Support

BeginnerMobilityTier T2

Stand upright with your feet shoulder-width apart, shoulder blades squeezed and hands on your hips. Bend backward from your lower back as far as feels comfortable, then return upright.

Targets: Lumbar Spine

Stop if

If the exercise causes pain that lasts for more than 2 hours after finishing, decrease the repetitions; contact the physiotherapy department if the exercises are making the pain worse overall.

Also stop if you notice
Severe pain indicates the bend has gone too far.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Complete the exercise slowly and in a controlled manner; take your time and do not rush.
  • Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to allow for recovery; repeat the movement 10 times, resting 30 seconds between sets.
  1. A woman standing upright with feet shoulder-width apart, both hands on her hips, shoulder blades drawn together, in a plain room with no furniture or support nearby.

    Step 1 of 3

    Stand upright with your feet shoulder-width apart, squeeze your shoulder blades together, and place both hands on your hips.

  2. The same woman standing with feet shoulder-width apart, hands still on her hips, her trunk bent backward from the low back while her hips and knees stay in the same place.

    Step 2 of 3

    Keeping your hands on your hips, bend backward from your back only, as far as feels comfortable within a pain-free range.

  3. A woman standing upright with feet shoulder-width apart, both hands on her hips, shoulder blades drawn together, in a plain room with no furniture or support nearby.

    Step 3 of 3

    Stand upright with your feet shoulder-width apart, squeeze your shoulder blades together, and place both hands on your hips.

Breathing

  • Breathe normally.

Safety Information

Severe pain during the backward bend means the range has gone too far; stay within a pain-free range of movement throughout. It is normal to feel some discomfort after this exercise, but the discomfort should ease within 2 hours of finishing; if pain lasts longer than 2 hours after finishing, decrease the repetitions. This exercise is not suitable for everyone; anyone with concerns about injury or whether to attempt it should consult a GP or physiotherapist first. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.