Lie face down on a hyperextension bench, tucking your ankles securely under the footpads, With your body straight, cross your arms in front of you or behind your head. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line, you can also hold a weight for extra resistance in front of you or perform a fly with a dumbbell while in motion.
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