Purpose:  Mobility & Strength – Lower Back




Exercise Description

  1. Lying on your front with arms outstretched in front as far as you can reach and legs lengthened
  2. Concentrate on the shoulder blades and pull them down towards your heels and in towards your spine
  3. Spine in neutral
  4. Core stability muscles engaged
  5. Inhale to prepare
  6. Exhale and lengthen through body lifting arm and opposite leg off floor
  7. Inhale and lower
  8. Repeat other side
  9. Repeat x 12

Watch Out Points

  1. Keep head down
  2. Do not pull arms forward as you lift
  3. Keep tension out of upper body
  4. Make sure there is no increase in tension in lumbar spine
  5. Keep pelvis stable
  6. Do not lift opposite hip off floor or roll body


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