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Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010
Back extensor (quadtrac) This is also commonly know as ‘birddog’ or ‘superman’
Step 1: Starting position Assume a four point kneeling position with the wrists underneath the shoulders and knees under the hips. Contract the abdomen pulling the navel in towards the spine holding for 5 seconds, then repeat manoeuvre 10 times
Step 2: With the arm out stretched to the front, ensure thumb is pointing upwards, which helps recruit the upper and lower trapezius.
Step 3: Then extend the arm approx 45 degrees then 60 degrees out to the side for further progression (see arrows)
Step 4: Starting from the four point kneeling position begin by extending the leg backwards keeping the back straight and neck relaxed, looking towards the floor. Stomach should remain contracted throughout and leg straight.
Step 5: Alternate hand and legs holding each side for 10 seconds. Raise leg approx 70 degrees then 90 degrees for progression. A safe and effective exercise for the lumbar and thoracic portions of the erector spinae muscle, this exercise also requires co-‐contraction of the abdominal wall muscles to stabilize the pelvis. The level is basic to intermediate and the muscles targeted are: Thoracic and lumbar portions of erector spinae. Use a mirror or wall to check posture or align ment and avoid twisting.