in this Video we see a mature woman working in a fast pace an old fashion exercise for the back extensors. To corect the exercise execution you need to work slower and because you work the back extensors you need to start with the spine flexed and then extend. Keeping the spine extended all the time you just flex and extend the hip joints only so you actively work the hip extesors and not the back extensors.Working slower you work safer and more effective.

This is much more effective and functional if done over a swiss ball. With the feet up against and wall and the legs and glutes in triple extension as you perform the back extension. Fire up the abs, glutes and legs in that order and hold at the top. Keep the chin slightly tucked for optimal spinal alignment. Making sure you don't come up too high. Perform slowly and with total body activation. By adding in a cobra movement with the upper body you've got yourself a very effective total body exercise.