![Back Extension with arms Back Extension with arms](https://excelsiastudios.com.au/wp-content/uploads/2020/10/Back-Extension-with-arms.jpg)
Back extension with arms
To stabilize the shoulder girdle while in extension….
A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.
![Short Spine Variation 2 Short Spine Variation 2](https://excelsiastudios.com.au/wp-content/uploads/2020/10/Short-Spine-Variation-2.jpg)
Short Spine variation
One of my favourite exercises on the reformer is the short spine. An amazing stretch for my low back and hamstrings. It’s a little challenging however afterward I feel ‘unwound’. It’s such a great release for the lower back.
![Short Spine Variation Central coast pilates studio](https://excelsiastudios.com.au/wp-content/uploads/2020/10/Short-Spine-Variation.jpg)
Short Spine variation
Always one of my favourite exercises on the Reformer…
I love adding the ball for greater stability ????A great stretch for my lower back and hamstrings.
![Pelvic Lift with single leg kick Pelvic Lift with single leg kick](https://excelsiastudios.com.au/wp-content/uploads/2020/10/Pelvic-Lift-with-single-leg-kick.jpg)
Pelvic Kick with Single Leg Lift
Great exercise to do … Pelvic lift with single leg kick. Hamstring burn! ???????? Repetitive movement, poor posture, and constantly sitting in a sedentary lifestyle force hip flexors into a constantly-shortened position, creating one of many tight hamstring causes.