Simply lift your entire pelvis toward the ceiling and hold. Lay on your back and with your arms along your side. See how long you can go when it burns hold on a little longer before you relax and lay completely flat. Even clearing the mat by a few centimetres will require contraction of your extensors. The key here is to lay flat on a mat and try to lift your chest and hips upward, all while looking forward and with arms to your side or tucked next to you. This is my favourite and can even be done lying on your chest in bed.
It’s a cascade of common maladies of modern living: neck pain, headaches, back pain, hunching shoulders, hunched mid back and loss of the normal curve in your back. If we don’t use and exercise them they go into spasm and, by not providing supplementary support to your neck and spine, these joints wear out and get early arthritis. Life (sitting, smartphones, laptops) put us in flexion (think fetal position) and the muscles that oppose this collapse are called the extensor muscles. Why would a surgeon’s workout be relevant to you? These are the unheralded extensors that run from that bump on the back of your skull all the way down to your pelvis muscles I train to make sure fatigue and pain don’t cloud my judgement and concentration in 14-hour-long operations. Steady hands begin with steady shoulders. Often I’m leaning forward in awkward positions, so I rely on a long stretch of muscles to keep me at my best. Both require me to stay at my best physically. Sometimes I’m wearing 2kg of equipment on my head and looking down for hours other times I have my arms out in front of me for hours. After the heavy lifting (like powerlifting) comes the endurance part.
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