We lose flexibility in our backs as we age. To avoid injury to our backs we become increasingly less inclined to go to the fully contracted or stretched position position. It's a classic case of if-you-don’t-use-it you-lose-it; we lose considerable strength in the fully flexed and extended positions.
From this study Effect of resistance training on lumbar extension strengthcome some significant results. Subjects exercised using the MedX lumbar exercise machine. Once a week for ten weeks subjects performed one back exercise of six to 15 repetitions. Subjects in the study made the following improvement:
* At fully flexed position (72 degrees) strength increases ranged from 427% to 607%
* At the fully extension position (0 degrees) strength increases ranged from 180% to 364%
The largest increases in back strength were at the fully and flexed extended positions. There were two components to the improvement:
* The newly acquired strength in excess of what had been their previous peak strength,
* The recovered lost strength.
At the mid-range there was less loss of strength, so the improvement was not as pronounced.
Subjects experienced a serious increase in back strength after just ten exercise sessions. Half of Americans will suffer back pain in the course of a year. Most wait until they experience back pain to do anything about it. A proactive program of regular back exercise can help prevent back injury. A stronger more limber back is less likely to get injured. It does not require hours in the gym. As one who has broken bones in my back on two separate occasions, I can attest to the results that come from minimal back exercise using the right equipment and the right protocol.
At Austin Fitness Trainers we have had success working with those who have back problems. For that purpose we use MedX strength and rehabilitative exercise equipment.