Prone exercises to strengthen the back extensor muscles

Dr. Kiran Kumar Lingutla

Level-1
Tighten the gluteal and abdominal muscles whilst lying face down over 1 or 2 pillows under your pelvis. Count to 10 and relax. Repeat x 10. Keep trunk in neutral pain free position.
Level-2
Prone with alternating arm and leg lift, whilst maintaining the neutral pain free position. Alternately do one arm, then the other arm, one leg and then the other leg. Hold to a count of 5. Repeat x 10.
Level-3
Prone alternate arm and leg lifts. Maintain the neutral position while lifting the opposite arm and leg simultaneously off the ground. Hold for a count of 10 and relax. Repeat x 20.
Level-4
Prone with double arm lifts alternating with double leg lifts. In the neutral position and lift both arms off the ground. Count to 10 and relax. Then in the neutral position lift both legs into the air. Count to 10 and relax. Repeat x 20.
Level-5
Prone double arm and leg lifts. Maintain the neutral position while lifting both arms and legs off the ground.
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