Relieve Back Pain While Lying On Your Stomach Ask Doctor Jo
Hey everybody, it's doctor jo.I'm gonna show you some back extension exercises today in prone, or what you call on your stomach.If you're not comfortable lying on your stomach, i also have some tutorials with a swiss ball and in quadruped, which is on all 4s.So if you think this is too uncomfortable for you, you can go check those out.Let's get started.So let's roll on over get on to our stomachs.You want to lay out as flat as you can.I'm gonna keep my head up while i'm talking to you, but make sure you keep your head down.
In a neutral position so you don't end up stressing out your neck.The first one, the easy one is starting off with your arms.You're just going to raise it, slowly come back down, raise it, slowly come back down.So you can just alternate back and forth and try about 10 of those.Then, if that's pretty easy, you can go down to your legs.Same thing, just raise it up, you don't have to kick it super high.Just enough to raise it off the ground.And alternate sides, back and forth.Try about 10.If that get's to be easy, then.
You can increase your repetitions and then increase your sets.If those are easy, then you can start alternating sides.We call it the swimmer cause it kind of looks like you're swimming a little bit.So if the left arm goes up, the right leg goes up.And then you just alternate back and forth.If you think that's easy.Then you can do what we call the superman.And that's lifting everything up at the same time, just like this.Even though i'm a wonder woman girl, you can do the superman.Try and hold it for just a little.
Bit if you can.And then come back down.And then you can build up your time holding it up in the air.And then come back down.Those were your back extension exercises in prone, on your stomach.If you have any questions, leave them in the comments section.And if you'd like to check out some other tutorials, like the quadruped or swiss ball exercises, go to askdoctorjo don't forget to follow me on facebook and twitter.And remember, be safe, have fun, and i hope you feel better soon.
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