Prone on elbow Back extension exercise: Benefits, How to do?
What are Back extension exercises?
Back Extension exercise is a type of exercise that will improve the strength of Back muscles and also improve the range of motion and function of Back extension.
This type of exercise also called the Mckenzie method of exercise developed a series of Extension exercise that helps to improve Back posture, Disc prolapse, and other Back pain-related condition.
Introduction:
- It is a back extension exercise. A position in which the body is lying face down with the upper trunk and head raised, propped up by the forearm, while the lower body is in contact with the floor.
- The weight of the upper body on the elbows and forearms.
Health benefits for prone on elbow:
- Very helpful to patients with nonspecific spinal pain.
- Improve spinal mobility mainly extension of Range of motion
- Numbness
- Tingling
- Stretching and strengthening your lower back muscle
- Spinal stability
- Better balance and coordination
- Improve Core Strength
- Improved posture
- Spinal flexibility
- Back injury
- Potentially low back pain relief
- Increase your ability to coordinate movement through your lower back.
- Prevention of back injury
This exercise also helps in child development
- Prone on elbow, will challenge your child to hold their head and neck against gravity, while utilizing back extension and shoulder muscle stability to maintain upright.
- This position assists with developing the postural muscles required to sit upright and maintain a neutral spine curve, and while maintaining head and neck stability when pulling up to sit.
- Prone extension is also helpful for promoting the development of your child’s sensory system. The prone extension is also helpful to develop your child’s vestibular system by developing tolerance and understanding of movement between different positions.
What causes low back pain?
Nonspecific back pain can be caused by:
- Muscle spasms
- Muscle strains
- Nerve injuries
- Degenerative changes
Some specific and more serious causes of back pain include:
- Compression fractures
- Spinal canal stenosis
- Disc herniation
- Cancer
- Infection
- Spondylolisthesis
- Neurological disorders
How to do prone on elbow exercise?
This exercise will help to maintain the natural curve of your lower back.
- Lie down on your tummy(take a prone lying position).
- Try to up yourself on your forearms with your shoulders just to your elbows.
- Hold for 3 to 4 minutes.
- Take down your upper body.
- Repeat this exercise eight to nine times a day.
What muscles do prone on elbow work?
- The most important muscle targeted by back extensions is the erector spinae muscle.
- The erector spinae is a very long muscle covering the entire length of the spine.
- Obviously, it have one on each side of your spine. The main role of the erector spinae is spinal stabilization.
The erector spinae itself is comprised of three smaller muscles:
- Spinalis
- Longissimus
- Iliocostalis
When you not to do this exercise?
- Pregnant women
- Chronic back injury
- Currently healing from a back injury
- If you have numbness or tingling or any pain in the legs .
- Acute injury.
- Recent surgery
- Lumbar Spondylolisthesis
- If exercise is Painful
- If exercise will increase your pain and symptoms
- If Your Doctors have refused to do exercise
Author: Nitesh Patel - Physiotherapist
Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803
