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Press-up back extensions

  • Lie on your stomach, with your face down. Keep your elbows tucked into your sides under your shoulders.
  • Press your elbows down into the floor to raise your upper back.
    • As you do this, relax your stomach muscles and allow your back to arch without using your back muscles.
    • Let your low back relax completely as you arch up. Don't let your hips or pelvis come off the floor.
  • Hold for 15 to 30 seconds. Then relax, and return to the start position.
  • Repeat 2 to 4 times.

Current as of: July 1, 2021

Author: Healthwise Staff
Medical Review: William H. Blahd Jr. MD, FACEP - Emergency Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Joan Rigg PT, OCS - Physical Therapy
Steven J. Atlas MD, MPH - Internal Medicine

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