THIGH BLOCK BACK EXTENSION

This is a full spine extension mobility exercise that requires an eccentric contraction of your abdominal wall. Start by blocking the front of your thighs while in a kneeling position using a stable object like a wall. Be sure to kneel on a padded surface to protect your knees. Begin to extend your spine backwards, resisting slowly against the force of gravity. Take between 5 to 7 seconds to reach your tolerable end range and return back to starting position at a 2 second tempo (concentric phase). Repeat as required.

Structures involved:

• Rectus abdominis

• Iliopsoas

• Transverse abdominis

• Thoracic spine

• Lumbar spine

Related conditions:

• Thoraculumbar syndrome

• Lumbar facet syndrome

• Hip spine syndrome

• Anterior pelvic tilt

• Lower cross syndrome

Exercise videos