BACK EXTENSION DOWEL PRESS

This is a back extension strengthening exercise that uses a dowel or broomstick. Start by lying stomach down on a padded surface with your hands raised in front your head while holding a dowel. Begin to segmentally extend your spine by visualizing each vertebrae moving one at a time. As you extend your spine lift your hands off of the floor. Once you’ve extended your back, begin to draw the dowel behind your head, neck and back. Slowly return to the extended position to complete a repetition. Make sure you keep your pelvis on the ground to minimize hip extension involvement.

Muscles Involved:

• Erector Spinae

• Longissimus

  1. Iliocostalis

  2. Spinalis

• Trapezius

• Rhomboids

• Quadratus lumborum (QL)

Related Conditions:

• Thoracolumbar syndrome

• Cervicothoracic junction syndrome

• Mechanical low back pain

• Sacroiliac joint syndrome / SIJ syndrome

• Quadratus lumborum repetitive strain

• Upper cross syndrome

Exercise videos