Standing Back Extension Exercise – the Perfect Morning Stretch!


The Standing Back Extension Exercise is the best exercise you can do to alleviate a back ache. 

When you adopt the Swing like a Champion system, you should never suffer from golf-related back pain again, but back pain is endemic in the modern world, and almost all of us will suffer from it at some point in our lives.  According to the American Pain Society, up to 70 percent of us will experience lower back pain in our lifetimes, and many will progress to long term, chronic lower back pain.

Our daily habits and posture make us all very prone to poor spine mobility, we spend a lot of time sitting, putting our bodies in a constant state of flexion, which leads to chronic back pain.  Bowing of the upper back is a virtual epidemic – just take a look around you the next time you’re in a coffee shop or at the office, rounded backs abound!

The Standing Back Extension Exercise is a perfect stretch for first thing in the morning, and throughout the day as a break from sitting.  In fact, if you’re reading this while sitting down, get up and do this exercise now!

The Standing Back Extension Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


Figure 1.  Standing Back Extension Exercise Video.



  • Simply stand up, your feet about hip width apart, and place your hands on top of your pelvis (the back of your hips).
  • Keep your knees straight as you gently bend back as far as possible.
  • Return to the starting position and repeat six times, trying to extend slightly farther back each time.


Perform the Standing Back Extension Exercise 3 or 4 times per day, whenever you have been sitting for a while or your back feels tight or sore.  Your back should feel looser and better.


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There are a number of other golf-specific recovery and regeneration exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

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