Prone Extension with Dowel

PRONE EXTENSION WITH DOWEL

This is a back extension strengthening exercise that uses a broomstick or dowel. Start by lying stomach down on a padded surface with your hands raised in front your head while holding a dowel. Begin to segmentally extend your spine by visualizing each vertebrae moving one at a time. As you extend your spine lift your hands off of the floor. Make sure you keep your lower limbs on the ground to minimize hip extension involvement.

Muscles Involved:

• Erector Spinae

• Longissimus

  1. Iliocostalis

  2. Spinalis

• Trapezius

• Quadratus lumborum (QL)

Related Conditions:

• Thoracolumbar syndrome

• Cervicothoracic junction syndrome

• Mechanical low back pain

• Sacroiliac joint syndrome / SIJ syndrome

• Quadratus lumborum repetitive strain

Exercise videos