PRONE BACK EXTENSION

This is a back extension strengthening exercise that does not require any equipment. Start by lying stomach down on a padded surface with your hands raised in front your head. Begin to segmentally extend your spine by visualizing each vertebrae moving one at a time. Make sure you keep your lower limbs on the ground to minimize hip extension involvement.

Muscles Involved:

• Erector Spinae

• Longissimus

  1. Iliocostalis

  2. Spinalis

• Trapezius

• Quadratus lumborum (QL)

Related Conditions:

• Thoracolumbar syndrome

• Cervicothoracic junction syndrome

• Mechanical low back pain

• Sacroiliac joint syndrome / SIJ syndrome

• Quadratus lumborum repetitive strain

Exercise videos