PRISONER SIDE CRUNCH

This is a strengthening exercise for the spine extensors and lateral flexors. Start by placing a padded surface like a yoga mat on the floor and lay on it with your belly. Place both hands behind your back and extend the spine to lift the chest off of the ground. Begin to bend to the side until you’ve reached maximal tolerable range of motion. Return to neutral position and complete a repetition by lowering the torso back to a rested position. Alternate sides and repeat as required.

Muscles involved:

• Quadratus Lumborum (QL)

• Erector spinae

Related conditions:

• Low back strain

• QL strain

• mechanical low back pain

• sacroiliac joint syndrome

• erector spinae strain

Exercise videos