To help answer the question of whether hyper extension exercises on a roman chair are appropriate as part of your spine rehabilitation program, first let me provide some background information on the subject. Then, I will describe the muscle control problems that arise with back pain. Next, we need to establish goals for rehabilitation and determine the specific training requirements to obtain those goals. And finally, I will describe the inherent problems of traditional roman chairs, followed by a solution.

Muscle Control during Optimal Health
Research has shown that there are two types of muscles: Superficial strength muscles, and deep stabilizing muscles. Each has its own unique characteristics.

Think of the superficial strength muscles as “sprinter-type” muscles. These muscles contain the same type of muscle fibers that are highly developed in the legs of Olympic sprinters. They are great for producing speed during a 100 meter dash but poor for endurance during a marathon. In contrast, the deep stabilizing muscles are more like “marathon-type” muscles (superior for endurance but poor for speed).

In healthy individuals, the primary role of the superficial strength muscles of the lower back and abdomen is to move the torso. (Torso is defined as: The human body excluding the head, neck, and limbs. This part of the body is also known as the trunk. So, these muscles move the rib cage, lumbar spine, and pelvis.) They are also responsible for controlling trunk posture during high-level activities. These activities may include: lifting, pushing, pulling, jumping, running, and other ballistic (fast) movements of the limbs.

In contrast, the deep stabilizing muscles of the back and abdomen are used to provide continuous postural adjustments of the torso throughout the day during low-level activities. Some examples of low-level activities are: sitting, standing, moving from a seated to standing position, walking, and slow (non-ballistic) movements of the limbs.

Muscle Control Problems that Arise with Back Pain
After experiencing back pain, the brain’s strategy for maintaining trunk posture changes to a simplified, inferior strategy. First, the deep stabilizing muscles stop working properly. Second, the superficial strength muscles of the trunk become over-active and their muscle fibers shorten up to restrict trunk range of motion.

This over-active/shortening-up response is recognized by experts as the brain’s attempt to "lock up" and protect the painful segments of the torso during the acute phase of injury. This compensation pattern typically continues after it is no longer necessary during the chronic phase of back pain (when the injured soft tissue structures have healed).

The strategy of using “sprinter-type” muscles to try to maintain trunk posture throughout the day is like forcing an Olympic sprinter to compete in a marathon, instead of the 100 meter dash. Obviously, the sprinter’s muscles are built for speed, not endurance. So to say the least, this strategy would not be very efficient. But, other problems arise secondary to muscle fatigue and subsequent muscle spasm which result in disc & joint compression.

Goals for Rehabilitation & Specific Training Requirements
Just as the goals and specific training requirements for sprinters are different than for marathon runners, there are also vast differences in the goals and specific training requirements for a rehabilitation program versus a core fitness routine.

In rehabilitation, one of our goals would be to release the superficial strength muscles. (Remember that they have “locked up” the injured region of the spine.) This is accomplished through slow, low-load, pain-free movement patterns focused on lengthening the superficial strength muscles while relaxed. This is something I describe to my patients as a relaxed muscle release exercise (not to be mistaken as a muscle-stretch exercise).

Although it is true that we must stretch the fascia and related non-contractile tissues, it is important to recognize that muscles must be released while relaxed. This is required in order to reset the muscle spindles that control the set-point of resting tone and muscle length.

The idea of a relaxed muscle release exercise is definitely a change in mind-set. What it means is that typical hyper extension exercises performed on a roman chair bench are not appropriate for the initial stages of rehabilitation for chronic back pain.

If the superficial strength muscles of the back and abdominal wall are over-active (contracting too much) and the muscle fibers are shortened up to restrict trunk range of motion, then “strengthening” exercises would not be the proper type of exercise for rehabilitation.

Our next goal would be to retrain the deep stabilizing muscles in their role as the primary trunk stabilizers during low-level activities. This is difficult to achieve in a person with chronic back pain since the superficial strength muscles are attempting to perform that role by over-contracting and shortening up to restrict motion in the previously injured region of the torso. Therefore, an aggressive exercise utilizing a roman chair that emphasizes the superficial strength muscles of the torso and hips may neglect to activate the deep stabilizing muscles appropriately. A more specific training approach is required.

One important deep stabilizing muscle of the back is called lumbar multifidus. This muscle attaches at each segment of the lumbar spine down to the sacrum and pelvis. The specific training that I recommend on a back exercise machine is a slow, low-load extension movement occurring at each vertebra, instead of holding the curve of the lower back in a locked position while moving through the hips. This exercise should be easy enough to perform 30 repetitions without fatigue.

The Problem and the Solution
The specific training requirements for lumbar multifidus rehabilitation are not likely to be achieved as part of a home exercise program on a traditional roman chair hyper extension bench. The design of the traditional 90-degree exercise angle is too difficult and not properly designed to promote the specific training requirements of spine rehabilitation. This type of roman chair will emphasize the hamstrings, buttocks and superficial strength muscles of the lower back. It is also likely that training on the 45-degree exercise angle will be too difficult and not specific enough.

Fortunately, a solution has been developed that may be designated as a hybrid of the roman chair hyper extension bench. It’s called the Back Trainer Medic by Kettler (made in Germany). The Back Trainer Medic was designed to assure the correct movement pattern, so the individual segments of lumbar multifidus are trained appropriately. The torso pad is curved and the height of the pad is adjustable so it guides the user through the correct motion of the torso for spinal rehabilitation.

The specific exercises that I show my patients to perform on the Back Trainer Medic fulfill both goals that I addressed earlier in this article: First, releasing the superficial strength muscles of the back (via relaxed muscle release exercises), and second, retraining the deep stabilizing muscle of the back, called lumbar multifidus (via a slow, low-load extension movement occurring at each vertebra). The specific exercises are also demonstrated on a DVD video so my patients can watch it at home as an additional guide.

WHAT IS A RUSSIAN KETTLEBELL?

A Russian Kettlebell looks like a cast iron cannonball with a handle. The weight is incredibly dense and centered in an off-balance way for many excercises. The off balance state of the weight increases the difficulty of many excercises while allowing for a maximum range of movement. This combinantion allows the athlete, student, or user to receive the maximum results from their physical fitness program.

WHAT DOES NORTH EAST WISCONSIN KETTLEBELLS OFFER?

We Offer classes by certified Russian Kettlebell Challenge (RKC) strength coaches and instructors, customized routines, one on one private sessions, classes in public or in the privacy of your own home. We Offer numerous strength related products including kettlebells, videos, books, and nutritional supplements. Find them by clicking on the products offered link.

"I am not a natural athlete. I am not a state champ in anything, I am not a world powerlifter, or a worlds strongest man competitor. I am not a pretty boy, I do not have Ken and Barbie genetics or advocate a Ken and Barbie physique. Many people have been tricked, fooled, and conditioned to use unreasonable desires as their motivation to get into better shape. I recommend a platform of health first, abilities second, and physique last.

My personal routine and goals are driven by this approach. I am a street cop with farm boy genetics. My fellow Officers and I rely on strength, staminia, endurance, aerobic and anaerobic ability to get the job done. Its not as glamorours as titles, championships, or a California beach physique, after all its only life or death. The point is that if its good enough for what I do its good enough for what anyone does. Welcome to the American Kettlebell Revoloution!

Have you ever imagined using potentially dangerous exercises in your workout? You have to be very careful with strength training equipment because it may not be the most effective or functional available.

How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely.

Sit-up

Traditional abdominal exercises such as the sit-up, incline sit-up and hip-raises are exercises that are used to train the obliques and the upper and lower abdominals.

They are performed by first anchoring the feet on an abdominal board which prevents you from sliding back then raising your shoulders up towards your feet, tensing your abs at the top of the movement. Slowly lowering your shoulders back down and then completing the movement again.

The dangers of performing this movement are the shearing forces on the vertebrae and spinal discs when you have a flexed and rounded spine. In this position, the pressure is mostly placed on a very small area of the disc area, which can cause small ruptures.

The safest and most productive way to train the abs is to use the brace and hollow technique. This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.

Pec Deck

The pec deck is an exercise that trains the chest (pectorals) and shoulder (front deltoid) muscles.

This exercise is performed by sitting at the machine with your back flat against the back pad. Placing your forearms on the padded levers and position your upper arms parallel to the ground.

Pushing the levers slowly together and squeezing your chest muscles at the end of the movement. Return slowly to the starting position.

This exercise is potentially dangerous because it places the shoulder into one of its least stable positions, the dislocation position. Because of the extreme position when performing this exercise at the starting position it can also cause tearing of the ligaments and injury to the rotar cuff tendons.

More effective and less dangerous is the bench press, keeping the arms at shoulder width and exercising in the strongest range of motion (partial reps) and the parallel bar dip with the elbows out.

Behind the neck Press

This exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded barbell onto your upper back just above the trap muscle.

This exercise is done by standing with your feet about shoulder width apart. Placing your hands on the bar about three inches wider than the width of your shoulders.

Pushing the bar overhead to arm's length, holding and then slowly lowering back down to your shoulders. This exercise can also be done seated. Try performing it in a smith machine or power rack for added safety.

This is an exercise that places the shoulder joint into the dislocation position and the range of motion puts unnecessary stress on the rotator cuff tendons of the shoulders.

Many trainees may experience injuries from this behind-the-neck movement. As with before stick with dips and bench presses for your shoulder work.

Dead lift The dead lift is a compound movement that works the hips, lower back and also exercises the hamstrings and glutes (buttocks).

You can perform the dead lift by approaching a loaded barbell and taking a stance about as wide as your shoulders. Grip the bar so that the arms are slightly on the outside of your thighs.

Your feet should be pointing straight forward with the shins about two to three inches from the bar. Heave the load upward using the hips and lower back keeping the back straight and the bar as close to the shins as possible.

At the top of the movement hold for a few seconds and then lower the bar to the starting position. The exercise has a knock-on growth effect on the whole body when worked hard.

The problem with the lift is that if the spine becomes rounded during the lift it then becomes dangerous. Because of the forces working on the vertebrae and the spine injuries may occur.

A lot of these problems can be solved by keeping the back as straight as possible during the lift and keeping the bar held close to the body during the lift as the forces are then not that excessive.

Leg extensions

Leg extensions are arguably one of the most popular leg exercises for strengthening the quadriceps (thigh) muscle.

These are done by using a leg extension machine and sitting in the seat with your feet hooked under the padded lever. Raise the weight with your legs until they are pointing straight out in front of you. Hold briefly, and then slowly lower the weight back to the starting position.

Leg extensions are a potentially dangerous exercise because when only the shin is in motion, the exercise draws the patella back onto the femur increasing joint compression forces, which can damage the connective tissue and the ligaments supporting the knee joint.

It can also cause anterior knee pain so people with existing knee problems may aggravate them by doing this exercise.

For greater safety and equal effectiveness, try doing the Squat, Leg Press, and Lunge for safer and more functional use.

You’ve been thinking of working out but the thought of regular visits to a health club, spa, or gym doesn’t quite appeal? Well, you can actually save the drive time and get a fairly good workout on a home gym. In this article, we’ll discuss the different types of machines available, how they work, and some considerations to make when purchasing your own home gym.

There are three main types of home gym equipment: traditional, rod systems, and gravity resistance (Of course, there are also free weight bench sets, but these aren’t necessarily for everyone and, depending on whether or not you have small children or pets in your home, may present potential hazards).

Traditional gym machines are generally what you would find in your local gym. These machines tend to be big and heavy, and can take up a lot of space. They involve pulley assemblies attached to weight stacks and the amount of weight a person can work with can usually range up to 300 lbs. Of course, the precise amount of weight to be used for a particular exercise may be determined by the use of a simple pin-slot system. How much do they cost? Well, they can be quite pricey, starting out in the 800 to 900 dollar range going all the way up to and exceeding 2000 dollars based on chosen options and features.

Traditional home gyms have been around for decades. However, a second type of home gym setup, the rod system, seems to be the wave of the future. These machines use rods with different resistance rates selectable with a hook and bungee system. Rod systems have the advantage of being both smaller and lighter than traditional home gyms. They have a sleeker look and are absent a heavy weight stack---definitely a consideration if you have small children in the home. Power rod machines also feature a full range of exercises, including rowing on some models. The resistance rods are usually standard at 210lbs as the max. However, these are upgradeable to a maximum of 410lbs! What’s the cost? Machines like this range from 900 to 2200 dollars.

Finally, another type of home gym that is growing in popularity is the gravity resistance gym. Gravity resistance systems are very compact and “easily stowed”, using only minimal space when assembled. They use a system of pulleys and your own body weight to achieve a quality work out. Different settings allow your body weight to utilize greater or lesser amounts of resistance making them easy to use for both the beginner and the advanced user. Gravity resistance systems come in several different sizes and may be configured to fit neatly under a bed or in the corner of a room. Size is certainly an advantage, but here are two other advantages: a user can engage in a wide range of exercises and the machines are reasonably priced at 300 to 600 dollars.

Which home gym set up should you buy? As with most purchases, your decision should ultimately be based on the balancing of several concerns; namely, your needs, preferences, and available finances. However, rest assured, if working out and getting into shape at home is what you desire, there are certainly more than enough choices to choose from.