Fluid hyperextensions to mobilize the back and spine. Also some added shoulder mobility.
This is excellent mobility work for the lower and middle back areas. These fluid hyperextensions will also build strength as effectively as the regular hyperextensions.
People often lack versatility in their back training (they are only doing hyperextensions up and down) which often isn't enough to target the entire musculature of these areas.
Working on your back strength & mobility (this is both), will boost the performance in general fitness, martial arts, sports and movement.
To learn more about the importance of mobility and how to train for it (2 ways), please read this article.
Fluid hyperextensions are intermediate/advanced mobility work for the back/spine which is why you should first master:
With these fluid hyperextensions you will hit the lumbar and thoracic areas from many different angles, which ensures all the muscles of these areas get strengthened and nothing is overlooked.
The rotational element will also strengthen the obliques and muscles around the spine (primarily the erector spinae).
When your lower back is moving, you are mainly targeting the lower back muscles. When your upper back is moving, you will hit the muscles in the middle back (thoracic area).
Add some shoulders to the mix and let your neck (cervical spine) be loose (advanced only!). This way the entire movement of your body can become even more fluid and loose, which will build immense levels of mobility in your spine.
All the variations of the fluid hyperextensions can also be made harder by adding weights like plates, dumbbells or even a barbell. You can also make the shoulder movements more effective by using small dumbbells (as shown in the video).
The possibilities are nearly endless and what's the most important thing is to explore your own body. Find the tight and weak spots and spend more time working on those areas.
Train hard, stay safe.