Steps :

۱٫) Start off positioning yourself on the back extension machine with your feet rested on the platform in front of you.

۲٫) Hold onto the handles at your sides and keep your back flat on the padding behind you.

۳٫) Slowly extend your back, pushing the padding backward, feeling a stretch in your lower and upper back, squeeze and hold for a count.

۴٫) Return back to the starting position.

۵٫) Repeat for as many reps and sets as desired.