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
Iliocostalis
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