Prone Opposite Arm and Leg Raise

Primary Muscle Group(s) – Lower lumber spine

Proper Form & Technique – Lay in a prone position with arms and legs fully extended. Do not flex the knee; this will create unnecessary tension on the lumbar spine. Lift up the right arm and left leg simultaneously in a slow controlled manner. Perform the same move on the opposite side (left arm and right leg). Make sure to continue breathing throughout the exercise.

Training Considerations – Height is not important as the extension and the stretch. This exercise can be performed with only one arm or one leg at a time if the lumbar area is weak or range of motion deficiencies.

Quadraplex

Primary Muscle Group(s) – Core (transverse abdominis, diaphragm, pelvic floor muscles, and transversospinalis group), contralateral hip extensors and shoulder flexors, contralateral hip abductors and scapular stabilizers.

Proper Form & Technique – Start on your hands and knees with your knees located directly under your hip and your hands located directly under your shoulders. Take one foot and one arm on opposite sides and extend them out from the body and just off the ground. Always inhale and exhale while performing the exercise. While keeping the head in a neutral position and the spine in proper posture contract the abdominal muscles and slowly raise the arm and opposite leg. Hold the top position for a few seconds then slowly lower the arm and leg. Repeat as needed.

Training Considerations – Keep in mind that this exercise can be challenging and that you can lower the intensity if needed by holding the top position instead of raising and lowering. The focus of this exercise should be placed on stabilization of the spine and pelvis and on the core activation as opposed to the limb movement.

Swiss Ball Reverse Trunk Extension

Primary Muscle Group(s) – Targets the spinal erector group but also targets hip extensors and gluts

Proper Form & Technique – Lie in a prone position on top of a Swiss ball aligning the hips with the body’s center of gravity. In this position the client’s forearms are going to stabilize the upper torso. The client should be lying in a slight decline position. Keep both legs straight as you lift them at the same time slow and controlled until full extension in the hips is achieved. Contract the back, inhale and exhale with each lift.

Training Considerations – This is an advanced exercise and should not be perform with individuals with lumbar weakness.

Trunk Extension

Primary Muscle Group(s) – Targets the spinal erector group (lower lumbar)

Proper Form & Technique – Lie in a prone position on top of a Swiss ball aligning the hips with the body’s center of gravity. Cross arms in front of the chest. Keep both legs straight and pressed against the floor or a wall. Slowly start to raise the upper portion of the body until the entire body makes a straight line. Hold, then lower to starting positon.

Training Considerations – This is an advanced exercise and should not be perform with individuals with lumbar weakness.