Back Extensors in External Range
TUTORIALS
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5m 43s
Join Ilaria and guest instructor/ELDOA trainer Danielle O'Connell for a focused reinforcement tutorial targeting the erectors of the spine in external range — an essential area for posture, performance, and spinal health.
The erectors need to be strong, but they must be strengthened without compressing the facet joints or collapsing into the lumbar spine. Many traditional prone back-extension exercises drive the facets too close together, creating irritation or discomfort.
In this session, we use elevated surfaces — a table, Cadillac, or anything that allows part of the torso to hang freely — to reinforce the muscles while maintaining a long, decompressed spine.
You’ll learn how to activate the erectors safely and effectively by separating the work into two precise components:
• Caudal reinforcement
• Cephalic reinforcement
This approach keeps the spine long, organized, and protected while building true functional strength.
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