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Back. 1  Classical Stretch - Age Reversing Workouts for Beginners: Posture & Pain Relief. 2  Essentrics Pain-Relief Workouts. 3  Aging Backwards: 10 Years Younger and 10 Years Lighter in 30 Minutes a Day.  Forever Painless: Lasting Relief Through Gentle 1  Movement. Classical Stretch - The Esmonde Technique: ADVANCED Core Workout.
Extend Yourself. The back extension is a simple exercise that you can do with or without weights, but for best resultsm you should use a hyperextension bench. The exercise engages a number of other muscle groups beyond the erector spinae, including the hamstrings, gluteals and latissimus dorsi. Place yourself over the bench face-down, so that the hump of the bench supports you just below the waist.