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Prone trunk extension on forearms Lie on your stomach with your forearms under your shoulders. Push your chest up with your forearms, extending in the lower back. Keep your hips pressed in to the floor and your legs straight. Prone Trunk Extension on Forearms (Sphinx Position) – Benefits ✅ Improves spinal extension mobility Gently encourages the lower back to move into extension — helpful for people who sit a lot or have stiffness from prolonged flexion. ✅ Helps reduce disc-related back pain Com
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Prone press up extension Start face down on a mat. Bend the elbows and bring your hands under your shoulders. Push your upper body up into an extended position. Keep your hips and thighs on the floor at all times. Squeeze the buttock muscles throughout the duration of this exercise. Hold this position. 1. Disc Centralization For individuals with bulging or herniated discs, extensions help "centralize" the disc material. By creating pressure on the back of the spinal column, the movement encourag
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