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Prone (Lying Face-Down) Back Extensions

Prone (Lying Face-Down) Back Extensions

This exercise helps to strengthen the back & neck, helping to give you straight, upright posture.


Lie face-down on an exercise mat, hand on your lower back, palms facing up.

Keep your legs on the mat throughout the exercise. Squeeze your buttocks then lift your upper body 2-3 cm (approx. 1 inch) off the mat. Hold for 3-5 seconds then lower yourself back down gently. Repeat 10 – 12 times, rest, then repeat the exercise sequence as desired.

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