Exercise of the Month: Back Extension

Target: back extensors and abdominals eccentrically and concentrically; shoulder girdle mobility

Step 1
Steps 1 & 4
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Step 3
Step 3


  1. Begin standing with legs hip-distance apart, holding the club straight out at chest level, and your arms shoulder-distance apart.


  1. INHALE Contract your abdominal muscles and lift hands above your head.

  2. EXHALE Reach up as you lift your chest as high as you can.

  3. INHALE Come back to a straight standing position with your hands above your head, then lower your arms to chest height.

Complete 3-5 repetitions.

Prepare for a great golf game, or even your morning routine, with this gentle warm-up excerpted from the Pocket Pilates for Golf Warm Up Guide. Sold individually and as part of the Pilates for Golf Power Pack.

Remember to start your workout with a warm-up routine. Go to

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind so the creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program, including but not limited to any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.