McKenzie Press-Up
Purpose
When you sit, your lumbar spine is frequently in flexion, which can be stressful. This exercise helps you create extension in your lumbar spine. It is a wonderful way to relax your back throughout the day. Do it as often as you like.
Starting Position (Figure 1)
-
Lie face down
-
Hands flat on floor, just outside the top of the shoulders
-
Relax your back and butt
-
Keep head and neck in line with your spine (as if you were standing up straight)
Movement
-
As you exhale, slowly push yourself up, keeping your pelvis on the floor (Figure 2)
-
Inhale as you slowly lower yourself all the way down (Figure 1)
|
Pace |
4 seconds up Do not hold 4 seconds down |
||
|
Reps |
Repeat 10 times |
||
|
Sets |
2-3 (and as often as you like throughout the day |
||
|
Tips
General Caution and Disclaimer As with any exercise, always exercise caution. If you have any concern about your ability to perform an exercise, consult your physician first. If an exercise begins to hurt you in any way, discontinue the exercise immediately.
© 2008 Hydration Health & Fitness, LLC
|
|||
Figure 1
Figure 2