Seated Back / Spine Extension Machine (Planet Fitness / Life Fitness)

Align your hips firmly against the backrest with the pivot point of the machine aligned with your lower lumbar spine / hips. Adjust footrest so knees are slightly bent. Place upper back against the padded roller. Cross arms over chest or hold handles. Slowly extend your spine backward against the resistance pad, contracting your erector spinae and glutes. Hold for 1 second at full extension without hyperextending, then return smoothly under control.