Bird Dog
Cable back extensions
Trying these above exercises you will realize that your back muscles are firing without any spine compression forces. The 2 things to have in mind while performing these exercises are straight back and bracing(tighting up your core).
The exercises shown below (Roman Chair Extension and Superman) are 2 exercises that you DO NOT WANT TO PERRFORM. These specific exercises target the main 4 extensor back muscles (Lumbar ES, thoracic ES, Lats, External Obliques), but unfortunately as Dr. Mc Gill depicts the Roman chair exercise impose over 4000 N (1000lbs) of compression on the spine and the superman exercise imposes 6000N (1400lbs) and can stress your neck extensors as well.
Romanian Chair Extension
Superman
Always make sure that you are choosing exercises that keep you away from injury. I'm out........
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