If you've never done reverse hypers (not every gym has a Reverse Hyper machine), you're missing out on a fantastic exercise for strengthening, decompressing and rehabbing the lower back.
Basically, you're anchoring your upper body while raising your lower body up and back. At the bottom, the lower back gets nicely unloaded.
The reverse hyperextension was invented by Louie Simmons to help heal a serious back injury (as in broken, so yep, serious).
This setup hack uses the Roman Chair and a band.
I've got a plate set on it to keep it from tipping since mine isn't bolted down (use more plates if you load your ankles). If yours is anchored, you're good to go.
I'm using a small band for resistance on the up phase and for help unloading the bottom of the exercise.
First, stand on the side of the arm rest and throw the band over the other one.
Reach forward with one foot then step onto the band and stretch it down and back.
Then step on it with the other foot as well.
The crease of your hips should be right on the corner of the armrest.
Now grip the other end of the band with one hand and hold onto the other arm rest with the other hand for balance. At the bottom of each rep, pull on the band to pull your legs forward. This will immediately unload and decompress the lower back.
I like to pull just a little past vertical at the bottom (5-10 degrees is fine). Don't pull your legs too far forward.
Bring your legs up and back (keeping them straight) until your body is horizontal.
Hold for a few seconds, then lower.
Again, at the bottom, use your hand on the band to pull your legs forward to purposefully unload the lower back, then repeat.
This is an AMAZING exercise for decompressing the spine and getting circulation into the area.
While you can build up to fairly heavy weight on the actual reverse hyper machine, keep THIS setup to lighter resistance with a small band and really focus on quality movement and unloading at the bottom.
If you have lower back issues but want to work your back, try the Low Pulley Prone Pulldown.
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