Floor Hyperextension

Exercise / Erector Spinae, Neck

How to Floor Hyperextension

Floor Hyperextension 1

1- Lie face down with your legs together. Place your hands by the side of your head, keeping your shoulders relaxed and your core active. Breathe in.

2- Exhale as you lift your upper body off the floor. Perform the movement slowly, controlling it with your core. Be careful not to jerk your head or strain the muscles of your lower back or neck.

3- Breathe in, hold briefly at the top of the movement, maintaining an active core, then slowly and gently lower yourself back to the start position.

Floor Hyperextension Benefits

  • This move strengthens the erector spinae muscles that provide support to the spine. Strong back muscles can prevent postural deviations that lead to poor posture and discomfort, such as kyphosis (“hunchback”). Floor hyperextension movement improves your posture by extending your back muscles and reducing the tension between your lower back and core areas. It also enhances your lower back’s strength, making it easier to stay upright throughout the day.

Muscles Worked in the Floor Hyperextension

Target - Erector Spinae
cat cow pose muscle worked