Prone press-up

Postureeasyrepsno equipment

Lying face down with the hands on the floor beside the head, the arms straighten to raise the chest while the pelvis and legs stay on the floor and the back stays relaxed (McKenzie extension in lying); it restores backward bending of a flat or stiff low back.

How to do it

1. Lie face down, legs straight and relaxed, hands flat on the floor beside the head, just in front of the shoulders, elbows bent and pointing up.
2. Breathe out and push through the hands to straighten the arms as far as is comfortable, raising the chest; the pelvis and legs stay on the floor.
3. Let the low back and buttocks relax and sag at the top; hold 2-5 seconds.
4. Lower slowly. 10 reps, going a little higher each time. Stop if pain spreads into the buttock or leg: this exercise does not suit every back problem, so ask a physiotherapist if unsure.

Muscles worked

Supporting: abs, lower back, triceps