Mobility: "Press Up"

OBJECTIVE: Open up whole spinal column & "massage" spinal nerves.

1. Lie on stomach and place hands to sides of shoulders with elbows close to ribs.

2. Gently press up your upper body and back into mild hyperextension.

3. When you feel your hips start to lift off ground—stop—then go back down.

4. Without pausing, go right into next rep.  Movements should flow together non-stop.

5. Perform 10-20 reps.

Tips: Make sure you "bend" your back as you extend.  Don't just lift your back like a straight plank of wood--be supple!  The idea is that you put movement back into your spine in a healthy way with an easy extension.  This one should "feel good" and not painful if you do it right.  Note--a back "extension" is a reversal of what most people do most of the day which is to collapse into a forward and rounded posture--or "flexion" of the spine.

• This one is magic--I've had people tell me their back pain went away in just a couple of weeks.  There is a lot more going on with this exercise than just tendons and ligaments--it seems to be really good for the spinal nerves as well like the Cat/Camel.  Most people spend way too much time rounding forward in bad posture but rarely extending the spine and "reversing" the collapsing postures common today.  "Extend" and be well!

• Mobility Exercises (Directions)
• Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 12.11.07)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion