I used to do these over a counter top with ankle weights back in the day before I had my facility. Reverse hyperextensions can be a great exercise option when looking to limit additional loading places upon a lifter’s central nervous system, lower back, or hips; as it … Westside barbell legend, Louie Simmons invented the reverse hyper machine, following a back injury in his lumbar vertebrae after doing a good-morning exercise incorrectly in 1973. Reverse hypers open up those bottom couple vertebrae like nothing else can, and that's what I need. Close. 0 1 10. comments. Just another vote for the reverse hyper here. How long does this take to setup? Many individuals have witnessed their back pain disappear once they started performing back extensions and reverse hypers. And with stronger posterior chain muscles, the powerlifters have lower risk of low back pains and injuries. This way you could drill holes in the front for handles (dowel rods or black pipe could be used). As the legs are raised and lowered, many people are taught to simultaneously move their back through flexion and extension. Or for people to tell /u/WeaponizedSleep to eat more. Yeah it isn't ideal but it was absolutely necessary to do, and I'm for any ideas to make it better. Heavy barbell lifts put a lot of pressure on the lower back, and reverse hypers help to alleviate some of the tightness that happens after lots of squats or deadlifts. This said, you may struggle in either the forward swing phase or extending your legs to full extension. Performed correctly, your lower back should remain stationary, which means there is less wear and tear, and a lower chance of injury . I've had lower back issues my whole life. Just another vote for the reverse hyper here. This thing is the only reason why I can lift at all these days, Seriously considering getting a powerrack mounted reverse hyper for my homegym after I move. https://www.titan.fitness/strength/specialty-machines/upper-body/hyper-back-extension-bench-v2/400919.html. Vote. This one piece has helped cure my lower back pain. After experimenting with some exercises, found some relief in his back pain by reversing the motion of the hyper-extensions that … Burning back & lower abdomen pain weeks after reversal . Adapted it to work in my scenario. Target your lower back, glutes, legs, hamstrings, and calves. Press question mark to learn the rest of the keyboard shortcuts. I notice a HUGE difference in my lower back (in a good way) since joining that gym.. Hang off the edge of a table, and hook bands to your feet. However, my gym doesn't have one, so how could I still benefit from it. If you want to build up your glutes and hamstrings or rehabilitate your lower back, you owe it to yourself to give reverse hypers a try. “Reverse Hyper Fix Low Back Pain” Stats For Chronic Back Pain Exercise And Upper Back Ache Pain Symptoms Upper Back Pain From Backpack. How do you get into position? Press question mark to learn the rest of the keyboard shortcuts. Achilles Tendonitis Lower Back Pain Lower Back Pain During Stiff Legged Deadlift Low Back Pain Baton Rouge La. The reverse hyper can be used with both light and heavy loads in everyday training to reduce lower back tightness and strengthen hamstrings, glutes, hips, and more. I keep reading about this and esp after last week's WW, want to try this. Any other alternatives? The Reverse Hyper machine can be used to treat virtually every kind of back pain. I had just deadlifted 670lbs at 180lbs in February of 1973. Looks like you're using new Reddit on an old browser. Repetition, consistency, and proper movement will help you eventually achieve a normal full range of motion. The Reverse Hyperextension is an effective exercise compared to the Back Extension in terms of muscular activity. When performed like this, the swinging action is created through contraction of the hamstrings and glutes (extending the hips) as well as the erectors of the low back (extending the lu… A subreddit devoted to working out at home. Strength Gains The reverse hyper builds posterior chain strength, which will increase squat and deadlift strength. At Prospira Pain Care, we are focused not just on pain management, but the overall well-being of our patients. Holding a dumbbell is usually the least popular solution, as it adds complexity to the movement. DIY. Solving it can be frustrating, given the number of things that can contribute to low back pain. Not sure how safe that is for long term. I love it. I also had sciatic nerve damage in both legs that I could not straighten them out without severe pain. Reverse hypers work your posterior chain without a whole lot of movement or strain on your lower back. Luckily, we have an awesome machine that you probably won’t find in any commercial gyms. Roughly 80% of Crossfitters experience low back pain at some point in their lives. There has to be a better way. Since building mine, I have thought of one improvement I would incorporate if I built another: Instead of using 2×4 to support the topper, I would use 4×4 instead. 2.1 Lower Back Pain With Pain … Its just difficult to get set up with the bands already pulling on you before you get up on the wood and such. 1 Is Lower Back Pain A Symptom Of Kidney Disease. Also because I train jiujitsu as well, which tends to be pretty back injury heavy... all these posts make me wonder if I should wait until after I've moved at all :P. There are a million different ways you can use the reverse hyper which makes it my favorite machine. Seriously, this can mean the difference between the reverse hyper extension causing lower back discomfort and it being a great exercise for your lower back pain. One exercise is the reverse hyper. I've done back extensions and they just aren't the same. Performing reverse hyper crunches and back workouts is one of the most effective ways to target muscles responsible for good posture. Unfortunately, most gyms don’t have reverse hyperextension machines. It’s great for hyperextensions, which tone your glutes and hamstrings. Solving it can be frustrating, given the number of things that can contribute to low back pain. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. If a lifter has an extra mobile lower back, meaning it goes into flexion and extension every repetition, they may be feeling pain in the lower back (which is not correct). Cured a multiyear long back issue and made my lower back bulletproof. If you’re anything like me and have had problems with your lower back or spine issues, then this article is for you. Matt Wenning has some good stuff on his Insta. Most reverse hyper machines have a way to add weight, or you can use bands, or even hold a dumbbell between the legs. has your back pain improved from reverse hypers? Hypers work your lower back while reverse hypers work your glutes/hams. Price point is a lot less expensive and with it being able to fold up, is great for out little basement gym. If you don’t have a reverse hyper machine to use, these can be done laying over a glute ham raise or back extension bench, or over a counter top. DIY reverse hyper to fix up my back pain. I remember when I first injured my back, I couldn’t do anything. 2 Would Over The Counter Lidocaine Patches Help With Lower Back Pain. Here, learn how to perform a range of exercises and stretches for the lower back. By lying on the table with the legs hanging downward, traction of the spine occurs. Lower back pain is common, but doing strengthening exercises can relieve symptoms. Hyperextensions can also help increase the flexibility of your hips. Close. They also help you hit abdominal muscles that normal floor routines do not work very well. Got a dentist in the family but not a spine magician ;). You are working the opposite side of your hip joint. If I can't get my hands on a westside scout hyper soon I'm sure it'll happen lol. It’s called the “Reverse Hyper. In fact, some experts argue that the reverse hyper is quite therapeutic for the low back as it rotates the sacrum and may “pump” fluid into the intervertebral discs. If you want to get your core, lower back, and glutes in the best shape they’ve ever been in, then a reverse hyper machine a perfect choice. I've had semi-chronic L4-L5 issues since I was like 16 and after years of pt and even a minor operation the reverse hyper is the only thing that can fix my back at all and it does it instantly. You can add reverse hypers into your programming three to four times per week without any problem. Get your trunk in a nice solid position, brace your abs and extend your hips while maintaining a neutral spine. Wifey and I don't have the space (- 250 square foot) for a reverse hyper. Probably not. I just grab the rack for support now. I had a stoma reversal a month ago. Burning back & lower abdomen pain weeks after reversal. Below is a rough materials list depending on the width between spotter arms and the depth of them as well. It's called the "Reverse Hyper." This is were you are turning on the muscles in your posterior chain in an inappropriate order. I would burn villages for my gym to get one of these. And then I realized my kitchen island is the perfect size for me and there is some overhang for my legs to dangle. Been using it every training day for about three years now and I've never had any back issues. Cured a multiyear long back issue and made my lower back bulletproof. A number of strength athletes, who are using reverse hypers, have confirmed that the claim of the makers of this fitness equipment. Only had it for three months (I have ovarian cancer). New comments cannot be posted and votes cannot be cast. The Reverse Hyper was invented by powerlifter Louie Simmons of Westside Barbell fame. I have a passion for performance and competition, and my performance is directly related to my lower back health and strength. There's a reverse hyper machine in the gym I go to, and its worth every dime of my my membership, even if I go there once a week to use that. How did you discover the setup? DIY reverse hyper to fix up my back pain. The hip extension or “reverse hyper” machine was originally created by famed powerlifting coach Louie Simmons of Westside Barbell. It’s recommended to start with a short range of motion and as you get warm, gently increase it. Contents hide. Treating lower back pain with anti-depressants may seem unusual at first, but as you know, SI joint pain can also bring on a variety of emotional issues that must be evaluated and taken seriously. One of my absolute most favorite pieces of assistance work. I have so many questions. Lower Back Pain And Scleroderma Lower Back Pain Ergonomic Chair. What we are trying to correct here is called Faulty Hip Extension. Why do you say not safe long term??? One of my absolute most favorite pieces of … The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. It’s truly a phenomenal exercise, and it is bound to cure any lower back pain that you have if you do it long enough. With the H-PND, you can practice cross-training, strength training, and weight lifting. At the same time, the arms are also causing traction due to being stretched in the opposite direction when doing the exercise. Had some inspiration from a random YouTube vid a while ago. It works almost as good as a real reverse hyper. Introduction by Louie Simmons Reverse Hyper™ CURRENT ACTIVE PATENTS 6491607(b2 – (2002) 7435207-(2007) 7473212-(2009) 8,529,413-(2013) I fractured my 5th lumbar vertebrae in early 1973 while doing good mornings. I feel you with the tight space. Louie took the lower back into consideration, and with this machine, he helps the powerlifters to develop their lower and middle back. Unlike supermans, the reverse hyper gives you full extension of the back thus restoring range of motion, and simultaneously does not hyperextend the lower back. In this post I’ll explain the benefits of the exercise, how to perform it correctly, and how best to program it into your workout routine. The main difference to remember is probably at the level of range of motion : the Reverse Hyper can reduce lumbar flexion while increasing the range of motion in the hip. But this is the embodiment of the types of things every home gym owner goes through to creatively make it work. Would I do this? DIY. Lower Back Pain = Performance Issues. Posted by 3 hours ago. Targeting the glutes, hamstrings and lower back, the machine is a simple but effective way of strengthening the posterior chain like nothing else. Ankle weighted reverse hypers, here I come, Wow....just wow. Well if you suffer from back pain or are seeking to improve your squat or deadlift numbers, the reverse hyper extension machine promises to do a heck of a lot! I have included the improved version in the material list. Louie … Press J to jump to the feed. While doing reverse hypers with light or heavy weights, the movement will rotate the lower back in an open chain method. Also a little painful on the hips even with a yoga mat, but it beats pinched nerves by a mile! The reverse hyper works your glutes, hamstrings, and lower back all at once. Go you, Thank you, sometimes you just gotta get shit done yanno. Furthermore, you can use the machine to do pull-throughs and single-arm rows. 4 4. Well worth the pricetag on the equipment. DIY rackmount reverse hyper for anyone interested. Although the reverse hyper is a very safe and effective exercise, your weak and injured low back may not be used to moving in such a manner. Roughly 80% of Americans experience low back pain at some point in their lives. He was forced out of training and couldn’t work for approximately a year. I was just trying to figure out a DIY reverse hyper as well. Posted by just now. Luckily, we have an awesome machine that you probably won't find in any commercial gyms. We go over how I use the reverse hyper extension for improving my deadlift and to help lower back pain. While training, Roger would lie down across the pommel horse and stretch … They're more versatile than you might think too. Is there a difference between doing these and doing hyperextensions? The reverse hyper is one of the only exercises that places the lower back under circular and horizontal load vectors. (In the summer, spring, fall, I like to use my garage gym). Under the guidance of your coach or physiotherapist, you can use progressive loading to slowly develop your lower back strength and prevent further injury. Although he is thankful that the reverse hyper machine has allowed him to live a pain-free life, Dolezel regrets not having been in a position to have his machine placed on the market back in the 70s. ★★★ Reverse Hyper Low Back Pain Pain Middle Of Right Side Back Lower Back Pain And Tummy Bloating Tight Back Pain Upper Lower Back Popping Noise And Pain. In another turn of events, Dolezel has admitted to having been preceded by fellow Canadian weightlifter, Roger Quinn. Lower Back Pain From Deadlifting Pain Under Upper Left Rib Under Arm In Back Seated Lname Curl For Lower Back Pain. This is amazing. 5 minutes, mostly moving around plates and bars, First get the bands around my legs back up and duck under the plank, grab the rack for support and carefully step up onto the rack, grab the bars and get my hips in the right spot. The reverse hyper extension is the best lower body exercise that most people have never heard of. share. For me it really is a miracle machine. How to Program Reverse Hyperextension? The Reverse Hyper is very therapeutic for the low back because it rotates the sacrum on each rep. One other very important machine, the Reverse Hyper machine, will not only build the hamstrings, glutes, and spinal erectors but also traction the low back by rotating the sacrum and rehydrating the disks.