LS | McKenzie Extension

The number 1 mobility exercise for increasing lower back extension and reducing posterior disc pressure and essential disc bulge or protrusion/herniation injuries and people who suffer back pain from sitting, bending and lifting.

Demonstration Video

Instructions

Start with your hands under your shoulders. Push your upper body backwards as though you are pushing the ground away from you and try not to use your lower back muscles. Go only to the pain, or if there is no pain go until you can straighten your elbows.

At the top, breath out and relax the glutes and abdominals, get a sag in the lower back and pause for 2 secs. With each extension try to go higher each time as able but only go to the pain or tightness, not into pain. Imagine you are relaxing the pubic bone and belly button to the floor.

Slowly lower taking weight through your arms not your back on ther way down. Pause at the bottom for 2 secs and repeat.

Alternative Exercise

LS | McKenzie Extension (standing)

HIP AND GROIN INJURY REHAB PROGRAM - COMING SOON: PREVIEW NOW