Begin seated in a slouched position, move to an upright posture by pushing the belly forward, the chest up, and over-arching the low back. The pelvis will tilt forward and back during this movement. Repeat movement in repetitions.
In a seated position, grasp the knees with both hands and pull the chest forward to the thighs until a stretch is felt in the low back (caution: stretching backwards, not forwards is typically more helpful in the majority of low back conditions).
In a face up lying position, bring both knees to the chest. Grasp the knees and pull them further into the chest until a stretch is felt in the low back (caution: Stretching backwards, not forwards is typically more helpful in the majority of low back conditions).
38. Low back extension on elbows: If a press-up is to painful or difficult, start by lying face down with your back arched and the upper body resting on the elbows. If pain is acute, don’t hold this position for extended periods.
From a face down lying position, do a push up till the arms are extended (or as far as possible) while keeping the hips down. The low back should be arched backwards.
Standing with the feet shoulder width and the hands resting on the hips, arch the low back backwards while pushing the hips forward and attempting to point the chest upwards. Caution with balance on this movement!
low back extension press-ups
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