- Structure: The Roman Chair typically consists of a padded bench with two leg supports at the front and a pad for the hips to rest against. Some designs may also have adjustable settings for height or angle.
- Starting Position: To use the Roman Chair:
- Adjust the height of the leg supports so that your thighs rest comfortably against them when you lie face down on the bench.
- Position yourself on the bench face down, with your hips resting against the hip pad and your ankles secured under the leg supports.
- Execution:
- Cross your arms over your chest or place your hands behind your head (without pulling on your neck) for support.
- Engage your core muscles and slowly lower your upper body towards the floor while maintaining a straight back.
- Keep your neck aligned with your spine and avoid overarching or rounding your lower back excessively.
- Lower until your upper body is parallel to the floor or slightly below, feeling a stretch in your lower back and hamstrings.
- Contract your lower back muscles and use them to lift your upper body back up to the starting position.
- Variations:
- Hyperextensions: Perform the exercise by bending forward at the waist and then lifting your torso back to the starting position.
- Reverse Hyperextensions: Focus on lifting your legs up towards your back, which is an excellent exercise for your lower back.
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