Back Extensors in External Range
Open Level
•
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.
Up Next in Open Level
-
Meeting October
-
FOOT CORRECTOR EXPRESS
Do you have five minutes to assess and fix your pelvis? Do this work out before you get on the mat or reformer. It wakes up the pelvis and makes you more aware of your feet below!
-
Intro to ELDOA #4: neck & shoulders
INTRO to ELDOA #4: Neck and shoulders
In class #4 we’ll review the basic rules and focus on the neck and shoulder area of the body.