This back extension exercise aims to target the lumbar spine (or lower section of the back). It is sometimes referred to as a ‘McKenzie Extension’, named after physiotherapist Robin McKenzie who utilised this exercise extensively is his well-known methodology for treating back pain.
Useful for
- Low back pain sufferers
- Promoting mobility in the lumbar spine
- Individuals suffering from an acute disc herniation.
Instructions
- Lying on your stomach, placing your hands under your shoulders
- Breathe in and on the breathe out, gently press through the palm of hands
- Begin to lift your chest off the mat while straightening your arms
- Make sure to keep your hips firmly pressed into the floor and unclench your buttocks
- Start by going nice and slowly into the movement, only going to the limit of your available movement
- Do not push into pain
- Hold the position for a few seconds at the top
- Lower your chest slowly and return to the starting position
- Complete 5- 10 times or as instructed by your physiotherapist
Precautions
- This exercise should not be painful
- If your movement is limited you can try the exercise with one or two pillows under your hips
- If you are unsure of the exercise , please contact your physiotherapist
Extensions in Standing
Instructions:
- Facing wall, position elbows in an upside down V position at shoulder height
- Gently drop hips towards wall creating an arch through the lower spine
- Return to the starting position and repeat as per physiotherapist guidelines
- Do not push into pain for this exercise