7 Best Anti Extension Exercises You Should Perform

Anti Extension Exercises are named because they do not extend the spine or joints. They instead promote stability and activate deep stabilizer muscles such as the Transversus Abdominis (TrA), Rectus Abdominis (RA), Gluteus Medius (GM), and Gluteus Maximus (GMax).

Do you want to stop your knee and back pain? Well, I have good news for you. There are specific exercises that can help you greatly! In this post, we will be talking about Anti Extension Exercises.

What Are Anti Extension Exercises?

Anti extension exercises are a type of exercise that resists or resists and inhibits the movement of joints and muscles.

Anti Extension Exercises
Anti Extension Exercises

In essence, Anti extension exercises are common for the anti-extension of the spine because if you don’t do them, you will have pain in your body.

7 Best Anti Extension Exercises

There are several types of anti extension exercises that you can do to strengthen your core. The following 7 exercises will help you strengthen your core and prevent a “jerk” action simultaneously.

1. Anti extension Exercise With Resistance Band:  

This is an exercise that can be done in some different ways. It can be used for strength and balance strengthening exercises, but it can also rehabilitate certain injuries.

How To Do Anti Extension Exercises with Resistance Band?

  • Begin by placing a resistance band around your ankles and standing on your toes.
  • Now, slowly begin to squat down, performing the movement and controlling. 
  • At the bottom of the squat, there should be a small amount of tension in the resistance band. The amount of tension at the bottom of the squat is considered to have been completed correctly. 
  • Repeat 10 times for three sets each on Mondays, Wednesdays, and Fridays.

2. Anti Extension Exercise With Straight Bar:

This exercise is designed to strengthen the lower back.

How To Do Anti Extension Exercises with Straight Bar?

  • To begin, start by standing upright with your feet shoulder-width apart. 
  • Now grasp a barbell in each hand and hold it straight down at arm’s length in front of you. 
  • Keep your back as straight as possible as you extend the weight of the barbell outward into a full arm extension and then return to the start position.
  • Repeat this exercise at least 3 sets of 12 to 15 repetitions.

3. Anti Extension Exercise With Medicine Ball:

This exercise is designed to strengthen the lower back.

How To Do Anti Extension Exercises with Medicine Ball?

  • To begin, start by standing upright with your feet shoulder-width apart. 
  • Now hold a medicine ball in both hands with arms extended straight in front of you. 
  • Bend forward at your waist as far as possible without moving your lower body and then return to the starting position.
  • Repeat this exercise at least 3 sets of 12 to 15 repetitions.

4. Anti Extension Exercise With Barbell:

This exercise is designed to strengthen the lower back and hamstrings.

How To Do Anti Extension Exercises with Barbell?

  • First, start by kneeling on a mat and placing your hands on the seat of a chair in a straddle position. 
  • Now put your feet flat on the floor, outside the chair, and your hands behind you on the chair seat. 
  • Reach backward with your hands as far as possible, hold for 2 seconds, and then return to the starting position.
  • Repeat this exercise at least 3 sets of 12 to 15 repetitions.

5. Anti Extension Exercise With Resistance Cord:  

This is an excellent exercise for strengthening the lower back and hamstrings while also balancing and coordination.

How To Do Anti Extension Exercises with Resistance Cord?

  • To begin, stand straight and place the resistance cord around your ankles. 
  • Now slowly bend forward at your waist until your body is in an “L” shape and then return to the starting position.
  • Repeat this exercise at least 3 sets of 12 to 15 repetitions.

6. Anti Extension Exercise With T-Bar Row:

This exercise is designed to strengthen the lower back and hamstrings.

How To Do Anti Extension Exercises with T-Bar Row?

  • First, stand up tall with your back straight, legs shoulder-width apart. 
  • Now grasp the barbell row plate tightly in your hands, keeping them straight at arm’s length in front of you. 
  • Without moving your lower body, extend the weight of the barbell outward into a full arm extension and then return to the start position.
  • Repeat this exercise at least 3 sets of 12 to 15 repetitions.  

7. Anti Extension Exercise With Conventional Deadlift:  

This exercise is designed to strengthen the lower back and hamstrings. It may also be used in rehabilitation for certain injuries.

How To Do Anti Extension Exercises with Conventional Deadlift?

  • To begin, stand up straight with your feet shoulder-width apart. 
  • Now grasp the barbell in both hands and bend over at the waist keeping your back as straight as possible as you lower the barbell toward your ankles, performing the movement slowly and with control. 
  • At the bottom of the movement, there should be a small amount of tension in the resistance band. The amount of tension at the bottom of the movement is considered to have been completed correctly. 
  • Repeat this exercise at least 3 sets of 12 to 15 repetitions.

Tips

These exercises can be done either as an addition to your regular weight training program or as a separate workout on a day when you are not doing any other exercises that are heavy on your lower back.

These exercises can also be done independently without any weights for rehabilitation purposes.

Benefits Of Anti Extension Exercises

The aim of anti extension exercises is to strengthen the lower back and hamstrings. They also help to improve balance and coordination.

You can take anti extension exercises one step further by combining them with other exercises. Whereas the above exercises are done with a straight bar, you can combine them with squats and deadlifts, which will give you a better workout and strengthen the whole body.

I recommend that you do these in addition to your regular weight training routine instead of it.

If you are having a particularly bad day and need to take it easy, then this is a good way. When you do these exercises, never try to do more than the recommended repetitions given.

If you find that your knees are buckling at any point during the repetition, stop and rest for a few seconds and then start again.

Anti extension exercises involve slow movements and should not be performed immediately before an event such as a competition or an intense workout session.

Risk Of Anti Extension Exercises

Anti extension exercises involve lifting heavy weights, which can cause injury if you do them incorrectly. If you have back or hip problems or are taking medication for any other reason, then these exercises should not be performed.

For the same reason, those who suffer from a degenerative condition such as osteoporosis should not do these exercises.

Anti extension exercises should not replace more advanced weight training programs such as weightlifting or powerlifting.

Who Should Perform Anti Extension Exercises?

These exercises can be included in people who have had aches and pains and are over 40 years old. They are also useful for people who have had injuries to their lower back or hamstrings.

Anti extension exercises are an important part of any weight trainer’s program, whether a complete beginner or an experienced bodybuilder.

By performing anti extension exercises as part of your weight training routine, you will get the most out of your workouts and prevent injury.

How Much Time Should You Do Anti Extension Exercises?

You should aim to do anti extension exercises after your weight training workout. This will mean that you do the exercise at the end of your workout.

You may also want to try them as a separate workout, which would involve doing one set of each exercise before and after your normal weight training session.

Anti extension exercises are best done regularly to achieve the best results. You should perform at least three days of these exercises in addition to your normal weight training routine to get the results that you need.

The Bottom Line

Anti extension exercises are a great way to strengthen the lower back and hamstrings. They will help alleviate back pain while also helping you work on your balance and coordination.

Anyone above 40 years of age or who has had an injury or a problem with their lower back should try these exercises.

In this article, I have covered everything about Anti Extension Exercises. If you have any questions, please feel free to comment below.

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