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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

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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