Prone Extensions

Another good exercise to train posterior movements is Prone Extensions. Training these types of movements if you don’t do any movement in this direction. It is a useful one for people who spend much of the day in a slumped or seated position.

To perform, lay face down on the floor. Have your arms by your side, palms face down and fingers spread. Find a neutral spine posture and gently brace your abs. Glide your head back, lengthening the neck and nodding the chin in. Squeeze your shoulder blades together gently and try depress them against your thorax. Also contract your glutes when performing this exercise. Slowly and with control, lift your chest and legs slightly off the floor while exhaling. Bring them back to the floor with control while inhaling. Make sure you do not hyperextend your lower back. Repeat this movement as many times a prescribed.

For more exercises for back strength, check out our exercise library, or contact one of our Melbourne Chiropractors for information about how we can help you with you back pain.

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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