This exercise emphasizes the use of hip flexors, not abdominals. Donkey Kicks - Kneeling on all fours and using a swinging motion with one leg causes back hyperextension and compresses discs in the lower back. Windmills - Forward flexion of the spine, with bending or twisting, elbows or hands reach to knees or toes. This can rupture a disk and cause lower back problems. Cherry Pickers - standing in a straddle and bending forward at the waist, unsupported.
Hands touch the floor in front of feet, between feet, and behind feet in a bouncing motion.
Hamstring Stretches - Standing and bending forward with no hand support causes extreme unsupported lumbar flexion. Waist Circles - Making large circles with the upper body will strain the lumbar vertebrae in the lower back. Back Bends or Bridges - Hands and feet are placed on the floor and the stomach is pushed toward the ceiling in an arched position. This hyperextends the vertebrae causing damage over a period of time to the spine. Cobra - Lying flat on the floor and lifting the upper torso off the floor.