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Similar to Exercises – core stability lumber extension(dorsal raise cobra)
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Exercises – core stability lumber extension(dorsal raise cobra)
- 1. Romford & Ilford Family Chiropractic Ltd 313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010 Lumber Extension (dorsal raise, cobra) Step 1 Lying in the prone position (face down) with arms under head or by the sides keep the stomach tight and raise one leg off the floor 30-‐40 cm, hold for 8-‐10 seconds then repeat with the opposite leg. Begin with 30 degree lift from the floor then 70 degrees Step 2 Lying in the prone position (face down) with arms by the side of the head keep the stomach tight and raise the upper body floor 30-‐40 cm, hold for 8-‐10 seconds then bring the hands out to the side of the head. Step 3 From the hands to the side progress to hands out in front in ‘superman’ position, hold for 8-‐10 seconds then repeat 2-‐3 times Step 4 From the hands to the side progress to hands behind the back keeping head back to keep neck curve, hold for 8-‐10 seconds then repeat 2-‐3 times