Method 1
1st Position

with ankles in adjustable
restraints, grasp hand rails,
move hips over,
cushion-body straight

2nd Position

using arms for support, slowly
lower torso using both lower
back muscles and arms

3rd Position

now slowly raise the torso
using a balance of arm muscles
and lower back muscles

Method 1
Information
To begin, the user mounts the bench, slips his/her ankles in the adjustable ankle restraint, then grasps the hand rails and slides forward placing his/her hips directly over the protruded cushion. The exercise is executed by lowering and raising the torso with the hips being the hinge between the ankles and the torso. Initially the torso is lowered and raised primarily using his/her arms. Gradually the use of the arms is decreased and the weight of the torso is increasingly supported by the muscles of the lower back as one's strength comfortably allows.

Method 3
Hanging Extension

hang limply to relax;
use arms to assist
return to
starting position

Resting Position

resting in this
position momentarily
can be relaxing

Method 3
Information
At the conclusion of the exercise it is important to let one's torso hang over the bench cushion with the ankles remaining in the secured position and the user relaxing so as to stretch the back muscles.

Reminder:  This is a gradual process and can be done safely by individuals who are in reasonable physical condition and able to support their torso in the 'push-up' position.

Warning:For all methods, this exercise should not be done unless the user has strength enough to do a normal push-up. This exercise should not be done if the user is under medical treatment for back problems without consulting with their physician.

Method 2*
1st Position

with ankles in adjustable
restraints, body straight, use
arm support until
comfortable without it

2nd Position

gradually lower torso fully
down (assist with arms if
needed for support)

3rd Position

now tighten the "buns" and
raise the torso by pushing the
pelvic area downward (assist
with arms and lower back
initially) if more comfortable

Method 2*
Information
When the user feels the lower back has gained ample strength, it may be desirable to bring the gluteus muscles (buns) into play.  This can be done by tightening the 'buns' and pushing the pelvic area downward during the upward motion of the torso.  (The user must be aware to do this gradually and assist with their arms if needed.)  Hold the body straight momentarily, then lower the torso to the down position and repeat gradually as strength comfortably allows.