PRONE BACK EXTENSION

PRONE BACK EXTENSION (Prone on elbow)

• This exercise is good for the maintenance of the muscles of your lower back and core.
• This exercise is recommended only to attempt if your lower back is free of pain.
• The only sensation that should be felt while performing this exercise is the tightening of your lower back muscle when they come into action.

The progression of this exercise is MCKENZIE EXTENSION

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1. Lie down prone as above on a mat with a folded towel under your forehead to get proper alignment of your head and neck with your spine. Bending your arms, rest your forearms on the floor and palms facing the floor. Breath in deeply.
2. Lengthen your spine engaging your core and reach forward with the top of your head, keep your shoulders apart.
3. Lift your head and shoulders off the floor facing downward, breath out as you do so.
4. Make sure that the strength from your arms is not used.
5. Hold for 10 sec (initially 5 seconds) at the top of the movement, then breath in and slowly return to the start position without resting.
6. Initially repeat this exercise 5 times twice a day, once you become comfortable gradually increase the number of repetitions.
7. Also gradually increase the seconds of holding position but not more than 10 seconds.

CAUTION: WHILE ATTEMPTING THIS EXERCISE IF YOU FEEL BACK PAIN THAN DISCONTINUE IT.  

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