The Best Exercises You Will Ever Do: Back extension with trunk lateral flexion/rotation

So after getting home after 9 o’clock last night after putting in a 15 hour day and then getting up at 6am, I seem to have uncomfortable amounts of energy. I’m sure I’m going to crash hard tonight, but in the meantime I figured I would put some of this energy to good use and focus on putting a few things together, you know, make it look like I’m hard at work in between bouts of Farmville and Brick Breaker.

I’ve decided to put together a few exercises that every person on the face of the earth should be doing regularly. As in on the hour. Whether they like it or not. I think this idea could change the world, maybe bring peace to the middle east, end homelessness, stop global warming. You know, nothing major. Hang on the phone’s ringing. Hello? Nobel Peace Prize? Sure, why not.

So while chillaxin here at Center club, I borrowed some of the trainers to shoot a few short videos, and will be putting up for all my peeps in tha hood to enjoy, mock, learn from, whatever works for you.

Maybe I’m getting carried away here. But I tend to do that once in a while.

Anyway, down to business…

Back extension with trunk lateral flexion/rotation.


Lying on a stability ball with your feet anchored against a wall, lift up into a back extension half way, making sure you don’t go into spinal extension, just hip extension. Holding this position, bend laterally, and lightly twist so that you lift your shoulder on the side you are turning towards. come back to center and repeat on the other side.

What it works

Low back muscles (especially the multifidus, which rarely gets hit during extension movements), SI joint stabilizers, hamstrings, and glutes.

What it doesn’t work

Your algebra skills

Who should do it


Now get out there and start liftin!!!!

About deansomerset

Certified Strength & Conditioning Specialist, Post-Rehab Specialist, personal trainer and probably the coolest guy my mom knows, I try to impart a little knowledge with a sense of humor to keep people reading. I've always thought if it's something that can grab your attention, you're gonna remember it tomorrow!!
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