Romford and Ilford Chiropractic Clinic

1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Back extensor (quadtrac)
This is also commonly know as ‘birddog’ or ‘superman’
Step
1:
Starting
position
Assume
a
four
point
kneeling
position
with
the
wrists
underneath
the
shoulders
and
knees
under
the
hips.
Contract
the
abdomen
pulling
the
navel
in
towards
the
spine
holding
for
5
seconds,
then
repeat
manoeuvre
10
times
Step
2:
With
the
arm
out
stretched
to
the
front,
ensure
thumb
is
pointing
upwards,
which
helps
recruit
the
upper
and
lower
trapezius.
Step
3:
Then
extend
the
arm
approx
45
degrees
then
60
degrees
out
to
the
side
for
further
progression
(see
arrows)
Step
4:
Starting
from
the
four
point
kneeling
position
begin
by
extending
the
leg
backwards
keeping
the
back
straight
and
neck
relaxed,
looking
towards
the
floor.
Stomach
should
remain
contracted
throughout
and
leg
straight.
Step
5:
Alternate
hand
and
legs
holding
each
side
for
10
seconds.
Raise
leg
approx
70
degrees
then
90
degrees
for
progression.
A
safe
and
effective
exercise
for
the
lumbar
and
thoracic
portions
of
the
erector
spinae
muscle,
this
exercise
also
requires
co-­‐contraction
of
the
abdominal
wall
muscles
to
stabilize
the
pelvis.
The
level
is
basic
to
intermediate
and
the
muscles
targeted
are:
Thoracic
and
lumbar
portions
of
erector
spinae.
Use
a
mirror
or
wall
to
check
posture
or
align
ment
and
avoid
twisting.