Prone 3 Way Back

The Prone 3 Way Back exercise is another good one to strengthen your back and your posterior movements. As you we have mentioned in some of our other exercise videos, modern day technology and work places tend to encourage forward flexed postures. Very little exercise or movement happens in the opposite direction, leading to imbalances in the body. Exercises like this one are therefore important to do to keep your body balanced.

To perform the Prone 3 Way back, lay face down on the floor. Find a neutral spine posture and gently brace your abdominals. Gently glide the head back, lengthening the neck and nodding the chin in. Depress and flatten the shoulder blades against the thorax. Maintain this posture while doing these exercises.

1 – Start with your arms straight by your side, palms face down and fingers spread. Slowly lift your arms off the ground while “actively” exhaling, then return to start position during inhalation.

2- Start with your arms straight out out at 90 degrees, palms face down and fingers spread. Slowly lift your  arms off the ground while “actively” exhaling, then return to start position during inhalation.

3- Start with your arm arms straight overhead, slightly angled. Thumbs are pointed to the roof with fingers spread. Slowly lift your arms off the ground while “actively” exhaling, then return to start position during inhalation.

Do this for as many sets as prescribed by your health practitioner or fitness expert. Remember not to hold your breath and do not flex your trunk or hyperextend your lower back. Also try to keep your shoulders relaxed and do not hyperextend your neck (chin poke).

Find more exercises in our exercise library or if you are looking for a Chiropractor Melbourne, you can contact us or book online.

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Learn from the Mobility Health Exercise Library! We have categorised a vast amount of exercises for you to utilise on your road to recovery and performance enhancement. These exercises all have specific application, so please either speak to us directly or contact your healthcare practitioner first. 

Our Southbank Chiropractic clinic is located at Level 2, Suite 14, 51-55 City Road, Southbank